The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: hips
Strength
A: Deadlift (10 x 2 @20×1)
On The Minute 10
10 sets x 2 reps using bands @20×1
Go up 5% heavier from last weeks banded deadlifts.
If you missed last week DLs, use 55% of 1RM and stay there.
Use same band as last week. (about 20-25% of 1RM of band resistance)
At the end take the bands off and complete a technical max drop set. focus on technique and speed.
B: Good Mornings (3 x 10 @ 3010)
3 sets x 10 reps @ 3 down, 1 up
start at empty bar and add weight as long as tempo stays consistent.
on a 2-3 minute clock to complete this part
Metcon
C: (17.12.07) Triple 5 (AMRAP – Reps)
For Total Reps:
AMRAP 5
Cal Assault Bike
rest 2 minutes
AMRAP 5
Cal Row
rest 2 minutes
AMRAP 5
40′ double KB Front rack carry (health: 18lb, athletic*: 26lb, performance: 44lb)
40′ double KB farmers carry ((health: 18lb, athletic*: 26lb, performance: 44lb)
80′ shuttle run
1 rep=20′
RX+ : 53LB/35LB
19 minutes total
Mobility
No accessory today, instead mobility and breath work. Do this after class or at home.
Breathing work: 3-5 minute of Proper Diaphragmatic Breathing
How to do this: https://youtu.be/dygEhr1nQM4
How NOT to do this: https://youtu.be/Aku6PQJEC5k
2 minute of a pigeon stretch per side (floor or elevated)
elevated: https://youtu.be/I87b50MBWOo
2 minutes of pancake stretch: https://youtu.be/gZHbm4LynYQ