The Foundry Union Station – CrossFit
A1: Push Jerk (4 x 8 @20×1)
4 sets x 8 reps @ 20×1 (down, bottom,explode, up)
-the goal is to control the negative during the push jerk.
Start around 50% of 1RM. Increase weight each set as long as tempo stays true.
Complete in a 3 – 3:30 minute clock including super set
A2: Pull-ups (4 x 5-8 @ 30X2)
4 sets x 5-8 reps (3 seconds down, no pause, Kip up or jump up, 2 second isometric hold at the top)
Score the same number across.
B: (17.10.31) 333 Intervals team version (Calories)
With a partner complete as many calories as possible of:
In 3 -minute windows*:
18 Overhead Squats (health: 35#, Athletic: 75*, Performance: 115)
6* rope climbs (Athletic: 4 rope climbs, health: 8 rope lowers)
Max Calorie Row
Rest 3 minutes,
repeat 2 more times
You can divide the work with your partner as desired.
This is a sprint, movements and transitions should be fast.
Do not pace the row, it is a 30-45 second max effort.
Scaling Guideline: About 90 seconds to complete the ohs and rope climbs. About 30-45 seconds of row per person. 30 -110 Total cals.
15-18 minutes long. Might need to run 2 heats.
3 rounds of:
15 wall balls
30 double unders
Accumulate 3 minutes of hollow hold position.