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The Foundry Union Station – CrossFit

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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