The Foundry Union Station – CrossFit


Context: Practice

Mobility: Shoulder


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.

*Women’s Rx

Rx+ 135/85

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.