The Foundry Union Station – CrossFit
Context
Training
Mobility
hips
Strength
A: Back Squat (5 sets x 4 reps @1010)
5 sets x 4 reps @1 up, 1 down.
Work between 65-85% of 1RM.
“Mechanics, Consistency, then and only then Intensity” Greg Glassman – CF founder.
Metcon
B: (18.08.28) (AMRAP – Rounds and Reps)
In teams of 2.
AMRAP 3
Assault Bike Calories
(resting partner holds plank position.)
rest 2
AMRAP 3
Kettlebell Complex:
3 Deadlift – 3 Dead Clean- 3 Front Squat – 3 thruster.
(goal is to go unbroken each complex)
Resting partner holds an L- Hang
rest 2
AMRAP 3
Assault Bike Calories
(resting partner holds plank position.)
rest 2
AMRAP 3
Kettlebell Complex:
3 Deadlift – 3 Dead Clean- 3 Front Squat – 3 thruster.
(goal is to go unbroken each complex)
Resting partner holds an L-Sit Hang
rest 2
*One person working at a time.
Athletes alternate every 30 seconds on the bike and every complex on KBs.
RX: KBx 2 @35#/26#
Athletic: KBx2 @26#/18#
Health: Use a weight that will allow to complete the complex unbroken.
Score is number of Calories and Complex completed.