The Foundry Union Station – CrossFit
A1 : Deadlift (7-7-6-6-5-5)
A2: Tall kneeling KB/DB push press (6 x 5 @30X0)
The goal of this movement is to learn how to use the hips before pressing. “Core to extremity principle”
Movements like thrusters, PP, jerks and even Olympic lifts need to a timing of hip extension then arms.
6 sets x 5 reps with a 3 second negative
Use a moderate weight, not looking to PR your push press here. But rather to practice mechanics.
The BullFrog (mod) (AMRAP – Rounds and Reps)
Double Kettlebell Complexes
1 x DxKB Pendlay Row
2 x DxKB Swing (russian)
3 x DxKB Full Cleans
To complete the BullFrog complex you complete the above series in 3 unbroken sets.
Rest 1 minute between cycles. Don’t rest in the last 2 minutes of the AMRAP.