The Foundry Union Station – CrossFit


Context: Training

Mobility: Hip


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.