The Foundry Union Station – CrossFit
Context
Practice
Mobility
shoulder
Strength
A1: Shoulder Press (4 x 8 @2010)
4 sets x 8 reps @ 2 down, 1 up.
Start around 50-60% of 1RM and add about 5% each round.
A2: Single Leg RDL (4 x 5 @3010 per side )
Kb is held on the same side of leg coming off the ground.
Ex. Right Hand KB, Right leg comes off the floor, left leg does the work.
Metcon
B: (19.01.22) (AMRAP – Rounds and Reps)
AMRAP 10
5 DB hang clean and press*
20 ft SA Overhead Walking Lunge. (10 reps)
5 DB hang clean and press*
20 ft SA Overhead Walking Lunge. (10 reps)
40ft bearcrawl w/ DB drag (20 reps) (no db throwing, kicking, carries, must alternate arms while dragging DB)
*Any shoulder to Overhead allowed.
(every 10ft is worth 5 reps)
RX: 50/35#
Athletic/Masters 40+: 35#/20#
Fitness/ Masters 50+: 30#/15#
Rx+: Handstand walk instead of bear-crawl
(if doing RX+ feel free to increase load on DB)