The Foundry Union Station – CrossFit

View Public Whiteboard

Context

practice/ recovery

Mobility

Coaches Choice

Strength

A1: Bench Press w/ Hanging bands (bamboo bar BP) (3 x 20 as controlled as possible. )

https://youtu.be/BdTncMftyYM

The goal of this Bench press variation is to go light and high repetitions. We will focus on the stability of the shoulder.

To set up use red or blue bands.

A2: Jefferson Curl (3 x 8)

https://youtu.be/G8i6N7ysotA

https://youtu.be/NFXqqvZGAHY

https://youtu.be/N8a9RVOx_pE

https://www.gymnasticbodies.com/jefferson-curls-weighted-mobility/

A3: Pallof Press (3 x 15 per side)

https://youtu.be/X0pHSdfU724

other variations:

standing

half kneeling

squating

Metcon

B: (19.02.07) (AMRAP – Rounds and Reps)

AMRAP 14

P1: 18/15 powered calories

P2: Front Rack Hold (From rack)

Calorie station determines the switch. Bar must be in front rack before athlete begins working on calories. Focus on your diaphragmatic breath during the Front rack hold.

ACTIVE RECOVERY: you could approach this workout at a super easy speed with your partner and forget about the score.

RX: 135/95#

Athletic: 95/65#

Fitness: 75/55#