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The Foundry Union Station – CrossFit

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Context

Practice

Mobility

Coaches choice

Strength

20-25 minutes to complete this section

A1: Back Extensions (3 x 5-10)

https://youtu.be/xMyFXMZ6Ch0

A2: Shoulder External Rotation (3 x 12 @ 3010)

https://www.youtube.com/watch?v=ywMi6AYUR_M

Use dumbbells or plates. Stay light and focus on quality movement.

A3: Powell raise (3 x 12 @3010)

https://www.youtube.com/watch?v=14qsSIPp0vg

use small plates or dumbbells.

A4: Sled Push (load) (3 x 40ft for load. )

Sled push with load for strength development. This is not meant to be a sprint but rather a challenging push.

Metcon

Tomorrow we have programmed a big benchmark “DT”. Therefore, you have a choice to complete the active recovery or if you will miss tomorrow’s wod, then complete “B”

B: It’s my own fault (Time)

CAP 10

-21 Double KB Thrusters

– 9 Sit Ups

-15 Double KB Thrusters

– 15 sit ups

– 9 Double KB Thrusters

– 21 sit ups

RX: 35#x2/26#x2

athletic: 26#x2/18#

Health: 20#x 2 DB/10#x2 kb or db

b: (MAP 10) 20 minutes Row (Active Recovery) (Calories)

b: (MAP 10) 20 minutes Assault Bike (Active Recovery) (Calories)

20 minutes Assault Bike (Active Recovery)

(refer to aerobic capacity (flywheel bike) 20 minute max test if looking for score)