The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Shoulder
Skill Practice Warm Up: Spend 6 minutes getting 3 sets of L sits (or progression) on parallettes or rings.
Strength
Strength: 6 x 3 Push Jerk or Split Jerk – 6 sets of 3 reps, same weight across, approximately 80 – 90% of max jerk.
Super Set: 6 x 5 Dumbbell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Push Jerk (6 x 3)
KB/DB Split Squat (6 x 5)
KB/DB Split Squat
Metcon
Wolfbane (Time)
Metabolic Conditioning: “Wolfbane”
For time. 15-12-9-6-3
Power Clean (Health: 55lb, Athletic*: 95lbs, Performance: 135 lbs)
Bar-facing burpee
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5-12 minutes, about 3-6 minutes to finish the 12s. Scale Up: 105/155lb bar.
Cash Out
Optional ‘Cash Out’:
60s plank, 30 cal row, 3 rounds.