The Foundry Union Station – CrossFit

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A: Front Box Squat (7 x 3 @42×1)

7 sets x 3 reps @4 down, 2 down, explode up.

Box height should be just below parallel. This tempo is challenging therefore use a weight that stays true to tempo.

Box squats are great to develop great positional strength plus developing speed in the concentric phase of the movement. All while not overloading the joints.

Suggested %: 40-60% of 1RM, try to go slightly heavier than last week’s set of 4.

A2: Handstand Push-ups (7 x 3-5 )

Kipping Handstand pushup practice time. ONLY IF YOU HAVE STRICT HSPU with 1 abmat only. If not, you need to work on your upper body pressing strength.

Instead work on 3 second negatives or double KB z-press


B: (18.12.17) (Time)

For Time:

CAP 12


2 x DB/kbs squats

facing burpee over the the DB

The goal is to complete each set of squats unbroken at least until set 8. This isn’t a heavy squat, it is about your mental toughness.

Cash Out


10 Hollow rocks

10 tuck ups

10 V- ups

:20 second hollow hold