The Foundry Union Station – CrossFit
Context
practice/ recovery
Mobility
Coaches Choice
Strength
A1: Bench Press w/ Hanging bands (bamboo bar BP) (3 x 20 as controlled as possible. )
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)
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#