The Foundry Union Station – CrossFit

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Context: Competition

Individual Warm Up Option: 3 sets of: 8 ring rows, 8 squat jumps, 8 hanging knee raises or knees to elbow, 8 lunge steps, 1 crab bridge

Group Warm-Up: Warm-up Game!

Mobility: Shoulder


The Shed (Time)

For Time

– Rope Climbs

(Performance / Athletic: 3 reps, Health: 6 rope lay downs)

– 600m Row

– 30 Overhead Squats

(Performance: 95lbs, Athletic*: 55lbs, Health: 35lbs)

– 600m run

– 10 m right arm, 10 m left arm Kb overhead walking lunge

(Performance: 44lb, Athletic*: 26lb, Health: 18lbs)

– 16 Kipping handstand push-ups (Athletic*: 2 AbMats, Health: decline push-ups with toes on box)

– 30 Box Jumps (Performance: 24”, Athletic*: 20”, Health: 12”)

– 60 American Kettlebell Swings (Performance: 35lbs, Athletic*: 26lbs, Health: 18lb kb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 25 minute cutoff. It would be wise to scale so that you plan on finishing around 18-22 minutes.

Scale-up RX+: 5 rope climbs, 1000m row, 26 HSPU, 50 box jumps, 53lb kettlebell swing. . . same time limit.
Coaching Tips:

– Don’t go too hard on the row if those overhead squats look daunting.

– Overhead squat must go below parallel or drop to a weight upon which you can go below parallel; scale to front squats if necessary.

– Run hard since the lunges are not too technical

– Be careful with the kettlebell swings- 60 is no joke!