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The Foundry Union Station – CrossFit

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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