The Foundry Union Station – CrossFit


Context: Training

Mobility: Shoulder

Skill Work

Front lever progressions.

Every minute for 6 minute, hold a front lever variation

(Try to work for :10 to :20 seconds. For example you try multiple 2-second holds for :10 secs.)

(exemples: https://www.youtube.com/watch?v=SgU3sHbp8X8 )


A: Overhead Squat (1×3 @ 3211)

6 set build to a heavy set of 3 @3211

(3 down, 2 hold in the bottom, 1 up, 1 breath)

Start at empty bar if necessary or 50% of 1RM

Focus on keeping the chest up.

Maintain active shoulder and locked elbows.

Full range of motion and tempo determine the weight.

On a 2:30 clock


B: (17.11.20) Melting Away (Time)

For time complete the all following stations in no specific order:

CAP 20

50 Cal Row (athletic*: 40, health:35)

50 Burpee

50 Cal Assault Bike (Athletic*:40, health 35) (AD6 bike: 70/56/49)

150* Double Unders (Athletic: 75 DU, Health: 225 singles or (4 singles + 1 attempt) x 20)

Athletes can start at different stations, no more than 5 ppl per station.

Start athletes preferably in the row or bike first, then burpees, last dubs


A) On the minute x 8

10-11-12-13-14-15-16-17 wall balls

B) Accumulate 3 minute L-Sit