The Foundry Union Station – CrossFit
Context
practice
Mobility
hips
Strength
A: Front Box Squat (6 x 4 @42×1)
6 sets x 4 reps @4 down, 2 down, explode up.
Box height should be just below parallel. This tempo is challenging therefore use a weight that stays true to tempo.
Box squats are great to develop great positional strength plus developing speed in the concentric phase of the movement. All while not overloading the joints.
Suggested %: 40-60% of 1RM, try to go slightly heavier than last week’s set of 5.
Metcon
B: Mainsite 18.12.08 (Time)
CAP 20
3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Scaling
The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.
Intermediate Option
3 rounds for time of:
30 dumbbell snatches
30 hanging leg raises
Men: 35-lb. dumbbell
Women: 20-lb. dumbbell
Beginner Option
3 rounds for time of:
30 dumbbell snatches
30 hanging knee raises
Men: 20-lb. dumbbell
Women: 15-lb. dumbbell