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The Foundry Union Station – CrossFit

Warm-up

Context: Practice

Mobility: Shoulders (Overhead)

Strength

A: Split Jerk (8 x 1 )

8 sets x 1 rep @

Start around 50% of split jerk 1RM and build up to 85%

On a 90 second clock (12 minutes total)

B1: Floor Press (3 x 12)

3 sets x 12

Increase weight each set as needed.

Use 2 kb or db during the floor press

B2: Chin Ups (3x 2-7 @20×3)

underhand grip
3 sets x 2-7 pull ups, 2 down, hang, jump or kip, hold on top or 3 secs.

Health: same tempo with ring rows.

Choose 1 number and stick to it.

Metcon

C: (17.11.28) Death by Burpees (2s) (OTM series burpee 11) (AMRAP – Rounds and Reps)

Every minute on the minute for 10 minutes complete the following until you cannot keep up with the count.

1) 2 burpees

2) 4

3) 6

4) 8

5) 10

6) 12

7) 14

8) 16

9) 18

10) 20

11) 22

If you can’t complete the reps, rest one minute and come back at your second to last successful round.

ex. failed at 16, rest 1 min, come back at 12

Score is complete rounds and reps in the prescribed rep scheme.

Accessory

Accumulate 3 minutes of an L-sit

Accumulate 3 minutes of Superman hold