The Foundry Union Station – CrossFit
A: Back Squat (4×8 @ 3111)
4 set x 8 reps @ 3 down, 1 bottom hold, 1 up, 1 hold at the top.
First set should start about 60% of 1RM
On a 3 minute clock
B1: Weighted Step-ups (2 x 8 per leg)
Double Front Rack kb/db step ups to a box.
Box height should allow for the angle of the femur to be below parallel when foot is on top of the box.
Keep the same weight across
On a 5 min clock
B2: Romanian Deadlift (RDL) (2 x 12)
Keep a flat back hinge at the hips .
The knees bent slightly.
Lower your torso as low as possible w/o loosing back position.
Feel the activation of the hamstrings.
Drive up by engaging the glutes.
Use a kb for today’s RDLs
C: (17.11.09)(MAP 2) Drop and Go (AMRAP – Reps)
AMRAP shuttle run
(: 45 sec on/ : 45 sec off) x 6
(9 minutes total time)
20 * air squats (health: 15)
AMRAP 20 FT shuttle run
*must touch the line.
Score is total completed shuttle runs.
10 walking lunges
5 box jumps
:30 second L-sit.