The Foundry Union Station – CrossFit
Context
Training
Mobility
Lower Body
Strength
A1: Deadlift (3-3-2-2-2)
Build to a heavy touch and go set of 2.
The goal is to be explosive on the way up (which means you’ll be working around 70-90% of 1RM. )
During the open our goal is to maintain our top end strength. Therefore we are not trying to PR, if it happens that’s okay but don’t make it the goal.
The goal is to keep you strong and healthy during the Open.
Fitness or Athletic: Complete the same rep scheme with the tempo 50×1.
A2: Bulgarian Split Squat (5 x 5 @3010 per side (both legs work each set))
Stand 2-3 ft away from a bench.
Facing away from the bench place one foot of top of it.
Lower yourself down until knee touches the ground.
Use body weight or weights.
Metcon
B: Anti Gravity (Time)
For Time CAP 11
21 Deadlifts
(RX: 225/ 155#, Athletic: 185#/125#, Fitness: 135#/95#)
21 Toes to bar
(Athletic: Knees Raises, Fitness: Ab mat sit ups)
15 Deadlifts
15 Toes to bar
9 Deadlifts
9 Toes to Bar
RX+: 225#/155#, 275#/185#, 315#/ 225#