The Foundry Union Station – CrossFit
Context
Training|
Mobility
Hips
Strength
A1: Back Squat (3-3-2-2-1-1-1-20)
8 sets x 3(x2), 2(x2), 1(x3), 20(@50% of heaviest set of 1)
Heaviest set might be around 85-90% of 1RM. However, let mechanics determine the weight. If movement quality is breaking down, then reduce weight.
A2: Seated Box Jump (8 Rounds for distance)
Complete 3-5 seated box jumps. Looking for explosiveness.
Metcon
B: (18.09.26) (Time)
For time CAP 16:
4 rounds
200 m run
15 russian kb swings
100 m suitcase carry
RX: 53/35#
Athletic: 44/26#
Health: 26#/18#
RX+: 70/53