The Foundry Union Station – CrossFit
Context
Training
Mobility
shoulders
Strength
A1: Shoulder Press (5-3-3-2-2-2)
Work towards a heavy double. (80%+)
Newer athletes still build to a heavy double @4010 tempo.
A2: Weighted Pull-ups (6 x 3-5)
Metcon
B: St Basil’s (Time)
5 rounds for time. 20 minute time cap.
4 ‘heavy’ jerks (Performance: 155lb / Athletic: 95lb* / Health: 65lb)
8 goblet squat (Performance: 70lb / Athletic: 53lb* / Health: 35lb)
12 ‘heavy’ Russian kettlebell swing (Performance: 70lb / Athletic: 53lb* / Health: 35lb)
10 burpees
1 minute rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 11 – 17 min, about 3:30 per round including the rest.
Scale Up RX+: 185/115lb jerks, and 20 reps Russian kb swings per round.
Cash Out
3 rounds of:
10 tuck ups
10 hollow rocks
10 V-Ups
20 supermans