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The Foundry Union Station – CrossFit

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Context

Traning

Mobility

Ankles

Stability

A: Turkish Get Up (3/3-2/2-1/1)

to be completed in warm ups.

Strength

B: Hang Power Snatch (5 x 1 complex)

5 sets x 1 complex:

1 snatch pull

1 hang power snatch

1 overhead squat.

(Optional: advanced athletes can perform hang snatch )

Metcon

C: (18.10.24) (AMRAP – Reps)

2x Tabata (16 rounds of :20 on/:10 off)

Odds: Single Arm Overhead Squat ( https://youtu.be/fa_yJa2XwXk )

(RS:1,5,9,13/LS:3,7,11,15)

Evens: Double Unders

Choose a weight that will allow you to complete the full 20 seconds of SAOHS unbroken or with a really small rest. Form should not be compromised, however, reduction of ROM is allowed with a pause at the lower end. We want you to expose yourself to the movement.

Scale: jump rope to singles.

Scale up: Triple unders