The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Shoulders
Skill Work
Spend 8-10 minutes going over Toes to bar technique
Strength
B1: Prone Row (4 x 8 @ 20×2)
Dumbbell version
https://youtu.be/z3rwwBTjX4s
Barbell version
https://youtu.be/pJzThQgKKxw
4 sets x 8 reps @ 2 down, explode up, 2 second hold at the top.
For today use Dumbbells or Kettlebells
B2: Ring Dips (4 x 2-5 @ 30×1)
4 sets x 2-5 reps @ 3 down, jump or kip up, 1 hold at the top.
try to maintain the same number of reps.
modified to ring push ups or floor assisted dips.
12-15 minutes to complete B1+B2
Metcon
C: (17.12.05) All the way UP (Time)
6 rounds for time: CAP 9
4 muscle snatch (health: 35#, athletic*: 55#, performance: 75#)
6 toes to bar* ( health: 8 sit ups, athletic: kness to chest)
32* double unders ( athletic: 16 doubles or attempts, Health:64 singles)
RX+ 105/75, 8 Toes to Bar
Scaling Guideline: :40 seconds to 70 seconds per round. 4 – 7 minutes.
Cash Out
In 1 min complete
6 double DB push pres
4 push ups
AMRAP Cal bike
Rest 1 minute
X 3-5 times