The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Hip
Warm-up
Skill Practice Warm Up: Spend 8 minutes working on weighted pistols or pistol progressions. Perform sets of 5 per leg.
Strength
Front Box Squat
Strength: 7 x 1 Front BOX squat – 4 of 15 (7 sets of 1 rep, same weight across, approximately 60 – 70% of front squat).
Weighted Pull-ups
Super Set: 7 x 3 weighted strict pull up -or progression- (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metcon
Papa’s Got a Brand New Bag (AMRAP – Rounds and Reps)
8 minute AMRAP (as many rounds as possible)
Chest-to-Bar Pull-up (Health: 8 ring row / Athletic: 8*/ Performance: 12)
12 Front squat (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
40′ bear crawl
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 1:45 per round.
RX+ Scale up: 15 c2b, 20′ hs walk instead of bear crawl.
Cash Out
Optional ‘Cash Out’: 10 push-ups, 15 Russian Kb swings, 4 minutes