The Foundry Union Station – CrossFit
Context
Training
Mobility
Coaches choice
Discussion
“We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable as well.
The CrossFit prescription is “constantly varied, high-intensity, functional movement.” No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.”
– excerpt from CF article “Understanding CrossFit” by Founder Greg Glassman.
Metcon
A: Functional Fitness (strongman 1.1) (Weight)
In teams of 4
2 rounds for total weight lifted
AMRAP 3
Tires Flips
(250#,600#)
Rest 1 minutes
AMRAP 3
Keg Shoulder to Overhead
(45#,50#,60#,75#,95#, bonus: 142# log bar)
rest 1 minute
AMRAP 3
Stone to Shoulder
(35#,65#,95#,115#,160#)(bonus: 218# x 1.5, 260# x 2)
(30#,60# and 150# slamballs also can be used)
Rest 1 minute
AMRAP 3
20ft Farmer’s Carry
(75#, 115#, 135# ea)
Rest 1 minute
AMRAP 3
Fat bar deadlift (axle bar)
1 bar must always be hold at the top.
(85#, 125#, 175#)
Rest 1 minute