The Foundry Union Station – CrossFit
A1: Weighted Ring Muscle Up (5 sets x 1-3 reps)
Use weight as a added challenge to strict muscle ups.
If strict muscle ups are not present but kipping are. Work on negative transitions and weighted pull ups/ring dips + kipping ones or transition.
If MU are not present, work on transitions + pull ups and dips progressions.
a) kipping MU, slow negative
b)strict L-Pull Up + ring dip x 3
c)negative Pull up + matador dip
A2: Handstand Push-ups (5 sets x 1-5 reps )
5 sets x 1-5 reps.
(strict or kip)
a)3 second negative to kip
b) 3 second negative to kick up
d)seated db press
B: (18.02.27) 4-3-2-1 (Time)
4 rounds for time:
400 m run (or 500 m row)
30 Double Unders* (athletic: attempts + dubs, health: singles)
20 Wall balls (20/14*/10#)
10 CTB pull ups ( Athletic*: 7 CTB, Health: 10 jumping CTB
RX+ : 5/3* Ring MU, instead of CTB
Scaling Guideline: 12-16