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