The Foundry Union Station – CrossFit
Context: Mental Toughness – Do not pace the first few rounds of the metcon. Go hard and see what you are capable of when fatigued.
Skill Practice Warm Up: Double Unders, 30s on, 30 seconds off, for 4 minutes
Power Clean (7×1)
Strength: 7 x 1 power clean or pause power clean 7 of 12 (7 sets of 1 rep at 80-90%, same weight with each set)
Single Arm Half Kneeling DB/KB press (7×3)
Super Set: 7 x 3 half kneeing single arm dumbbell press (7 sets of 3 reps, same difficulty as the main lift, video here)
Bad Moon Rising (The Foundry) (AMRAP – Rounds and Reps)
7 minute AMRAP (as many rounds as possible)
– 4 strict weighted pull-ups –
(Health: smallest band possible, Athletic*: 10lbs, Performance: 20 lbs)
– 10 burpees
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 8 rounds, about 1:10 per round.
16 lunge db suitcase lunge steps, 16 sit ups, 26 calorie row, 3 rounds