The Foundry Union Station – CrossFit
Context
Training
Mobility
Coaches Choice
Skill Work
10 minutes for Kettlebell Clean Technique review
focus on:
Clean from the swing
Dead clean
Double clean
Strength
A1: Floor Press (3 x 12-15 @1010)
3 sets x 12-15 reps @1010, using DBs or KBs
A2: GHD Hip Extension (BWT) (3 x 8-12)
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: Side Plank (3 x :45 second per side)
Metcon
B: (18.05.08) (Time)
6 ROUNDS FOR TIME
3 SA KB Swings (R)
3 SA KB Dead Clean (R)
40 FT Goblet Carry
3 SA KB Swings (L)
3 SA KB Dead Clean (L)
40 FT Goblet Carry
RX: 53/35/26#
RX+: 70/53#
*The point of this work piece is to use a weight that allows for both correct form and unbroken efforts in each round.
Cash Out
Tabata Assault bike or Row for Calories
8 x (:20 seconds on/:10 seconds off)