The Foundry Union Station – CrossFit
Warm-up
Context: Training
mobility: shoulder/wrist
Strength
A: Overhead Squat (1 x 2 @ 3211)
6 set build to a heavy set of 2 @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 min clock
Metcon
B: (17.12.11) seven-eleven (MAP 5) (Calories)
AMRAP 3
rest 3 minutes
x3
In 3 minutes complete:
-7 squat clean (health: 55#, athletic*: 105, performance: 155)
– 11* pull ups (athletic: 8, health: ring rows)
-AMRAP Row calories
rest 3 minutes.
RX+ 185/125, CTB
Scaling Guideline: 60-90 seconds to complete cleans and pull ups. 45-90 cals.
Score is all calories combined from 3 rounds.
Cash Out
2-4-6-8-10-8-6-4-2
Kettlebell swings russian
Sit ups
*AHAP (as heavy as possible) for unbroken sets.