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The Foundry Union Station – CrossFit

Warm-up

Context: Practice

Strength

A: Deadlift (8 x 2 Banded DL (accommodating resistance))

8 sets x 2 banded deadlifts OTM 8

Working sets should be around 50-60% of 1RM

Looking for great back and hamstring mechanics and explosiveness on the way up.

Use bands of ~20-25% your 1RM

Orange=15#

Red=30#

Blue=50#

Green=65#

ex. 1RM DL 320, use green band.

B1: GHD Hip Extension (BWT) (2-3 x 10 @ 2011)

Set GHD to clear hip bone from the pads.

Maintain a neutral spine

Bent at the hip during hip extensions and remember to use glutes first on the way up.
2-3 sets x 10 reps @ (2 down, 1 up and 1 hold)

8-10 minutes to complete B1,B2 & B3

We currently have 3 ghds so let’s share the equipment.

B2: Side plank Clamshells (2-3 x 10 reps per side )

https://youtu.be/W0bi_6eUf3s

B3: L-Sit (2-3 sets of :10-:30 seconds)

Modify as needed.

Metcon

C: (17.11.30) Dumbbell Jam (PC version) (Time)

6 rounds for time CAP 8

6 SA DB power clean ( health: 15-30#, athletic*: 35#, performance: 50#)

4 SA DB Front squat (same)

2 SA DB Thruster (same)

24* Double unders (athletic: 12 dubs, health: 40 singles)

Scaling Guideline: :40 to :90 second per round. 4-7 min

Accessory

4x

25 banded good mornings

:30 hollow hold

15 bike cals