The Foundry Union Station – CrossFit
Context
Training
Mobility
hips
Strength
A1: Front Squat (1 x 5 )
In 15 minutes find a challenging set of 5 reps coming from the ground.
A2: Kipping Swing (2-4 x 5)
Warm up your pulling variation during this part of the day.
Complete Kipping swings and scap pull ups.
Metcon
B: Heartbreak Kid Foundry Version (Time)
3 Rounds for Time CAP 20
10 Front Squats
20 Chest-to-Bar Pull-Ups
50 Double-Unders
RX: 155/105#
Athletic: 115/80#, chin over bar
Fitness: 95/65#, Jumping Chest to bar
Front squats should be taken from the ground. Squat cleaning the first rep is allowed.
Scaling
The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean.
In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round.
B: Heartbreak Kid (Time)
3 Rounds for Time CAP 20
10 Front Squats (185/135 lb)
20 Chest-to-Bar Pull-Ups
50 Double-Unders
Front squats should be taken from the ground. Squat cleaning the first rep is allowed.
Scaling
The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean.
In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round.