The Foundry Union Station – CrossFit
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.
Start around 40-50% of Bench 1RM.
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)
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.
10 bicep curls per side (kb or db)
15 banded frontal shoulder raises
20 banded tricep extensions
:30 sec assault bike using only arms.