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The Foundry Union Station – CrossFit

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Context

Training

Mobility

Hips

Strength

A1: Back Squat (5-5-5-3-3-3)

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

Metcon

B: Crooked Launch (Time)

For time

Row (Health: 800m / Athletic: 1000m* / Performance: 1200m)

then 3 rounds for time

80′ kb suitcase carry (20′ out and back two times) (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

10 left single arm kettlebell swings (same)

10 right single arm kettlebell swings (same)

10 goblet squats (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 7 – 10 minutes, about 3:30 for the row, then 1:45 per round