The Foundry Union Station – CrossFit


Context: Training

Mobility: Shoulder


A1: Close Grip Bench Press (3 x 12-10-8 @20×1)

Hands 16″ apart. (hands just outside the smooth area of the bar)

Focus on elbows close to the ribcage and shoulders back and down towards the bench.
3 sets increasing weight @ 2 seconds down and explode up.

12 reps

10 reps

8 reps

Start around 40-50% of Bench 1RM.

Bench Press

Do NOT score this. Use only as reference for the %’s to use in A1

A2: Ring Rows (3 x 5-7 @30×3)

3 sets x 5-7 reps, (3 seconds down, 1 explode up, 3 second hold at the top)

Rings must touch chest at the top. Use false grip.


B: Team Chief (AMRAP – Rounds and Reps)

In teams of 2, alternating every full round

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

3 Power Cleans (health: 55, athletic*: 95, performance: 135)

6 Push-Ups

9 Air Squats

Then Rest 1 minute

Repeat 5 times

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles.

Count total rounds and reps completed.


3 x

10 bicep curls per side (kb or db)

15 banded frontal shoulder raises

20 banded tricep extensions

:30 sec assault bike using only arms.