The Foundry Union Station – CrossFit
Warm-up
Context: Training
Mobility: Shoulders
Strength
A1: Close Grip Bench Press (7 sets x 2 reps @30×1)
Hands 16″ apart. (hands just outside the smooth area of the bar)
Focus on elbows close to the ribcage and shoulders back and down towards the bench.
7 sets x 2 reps @ 3 down, explode up.
Start at 60% and increase weight as long as tempo stays true.
15 -21 minutes to complete A1+A2 (2-3 minute clock depending on class size)
A2: Ring Rows (7 x 5 @ 3012)
7 sets x 5 reps @ 3 down, 1 up, 2 second hold at the top.
USE FALSE GRIP
Metcon
B: (17.12.15) Full body Assault. (AMRAP – Reps)
For total reps:
1 minute Assault bike cals
1 minute no-jump rope climbs **(health: 2 rope lowers = 1 rope climb)
1 minute wall balls (health: 10#,athletic*: 14#, performance: 20#)
1 minute AB mat sit ups
1 minute rest
x 3
RX+ GHD sit ups
*women’s rx
**Each rope climb is worth 2 reps.
Accessory
3 rounds of:
8 challenging bicep curls (barbell or 2 db)
10 push ups
30 fast banded tricep extensions