The Foundry Union Station – CrossFit
Deload Week: This means the “instensity and/or volume from strength and some metcons will be lowered in order for your body to rest and recover.
A: Overhead Squat (5 x 4 @1010)
5 sets x 4 reps
@1 down, 1 up
Work at 40-50% of 1RM and use the same weight for all sets (seriously!)
B: Delfin (Time)
Row 2000m (record time for Row 2000 m TT)
2 min rest
Then 5 rounds
16 one arm kettlebell swing – switch arms desired- (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
40′ walking lunge
40′ bear crawl
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 17 – 24 minutes, about 8-10 minutes for the row, then 1:45 per round after.
Scale Up Rx+: kb snatches 53/35, 20′ handstand walk instead of the bear crawl