The Foundry Union Station – CrossFit
Context
Training
Mobility
Hamstrings
Strength
A1: Deadlift (5-4-3-3-1 @30X1)
3 seconds down, explode up.
Start between 50-65% and as long as tempo plus technique are consistent.
Beginner athletes:
5 sets x 5 reps @3031 (3 down, 3 up)
A2: Weighted Pull-ups (5 x 3-5 @3010)
Work on your most challenging progression of strict pull ups.
Metcon
B: Auguste’s journey to Valhalla (Time)
For time CAP 14:
18 Deadlifts (RX: 135#/95#)(A:115#/85#) (F: 95#/65#)
15 Hang Power cleans
12 Burpee box jump over (24″/20″)
15 Deadlifts (RX: 135#/95#)(A:115#/85#) (F: 95#/65#)
12 Hang Power Cleans
9 Burpee box jump over
12 Deadlifts (RX: 155#/105#)(A:135#/95#) (F: 95#/65#)
9 Hang Power Cleans
6 Burpee box jump over
9 Deadlifts (RX: 155#/105#)(A:135#/95#) (F: 95#/65#)
6 Hang Power Cleans
3 Burpee box jump over
RX+:
1) 135#/95#
2) 155#/ 105#
3) 185#/ 125#
4) 205# / 145#