The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips
Strength
A1: Front Squat (8-8-5-5-5 @22X1)
8-8-5-5-5 @ 2 seconds down, 2 hold.
Start about 50% of 1RM
A2: GHD Hip Extension (BWT) (3 x 12-15 @2010)
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.
https://youtu.be/7X075Hrl5lE
A3: Evil Wheels (3 x 5-8 controlled reps)
https://www.youtube.com/watch?v=gakdB5cjjds
Think ab wheel.
Keep a hollow body position as you extend. When coming back focus on not shooting your hips back but rather using your lats and core to pull the bar back in.
Metcon
B: 19.05.07 (AMRAP – Reps)
AMRAP 10
2-4-6-8-10-…
Alternating Box Weighted Step Ups
Alternating DB Snatch
RX: 50/35#, 24/20″
Athletic: 35#/20#, 20″
Fitness: 10-15#, 12″
*Use only one DB.