The Foundry Union Station – CrossFit


Context: Practice

Mobility: Shoulder

Skill Practice:


Choose 1 of the following options and stick to it. We are not looking to fatigue, we are looking to get better at the speed of the kip and explosiveness. Fatigue should not be a factor here.

a) 5 kipping HSPU to floor or 2″ deficit

b) 3 kipping HSPU to floor

c) 1-3 kipping HSPU to floor or ab mats

d) 6 double kb/db push press


A1: Push Press (3 x 8 @ 30×1)

3 sets x 8 reps @ 3 down, explode up, hold)

Control the descend of the bar.

On a 3:30 minute clock. @ 55-65% of PP Max. Increase weight within the prescribed %’s as long as tempo stays true.

A2: 3 point Kb/db row (3 x 12 )

Use a box or bench to rest one hand on top.

Use other hand to row the kb/db

Drive the elbow as high as possible without rotation.
3 sets x 12 reps per side


B: (17.11.07) 17.5 training intervals (.5) (Time)

5 rounds for time CAP 11

9 thrusters (health: 45 , athletic*: 70, performance: 105)

35 Double unders (health: target taps to a 6″ target)

Rest 1 min

Scaling guideline: 7-9 min

*women’s RX
The goal is to go unbroken in all the thrusters.


2 man makers on the minute x 8 minutes

the man maker: