The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Warm-Up
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on ring dip and ring muscle up progressions.
Strength
Strength: 2-2-2-2-2-2 Deadlift
(7 sets of 2 reps, increasing weight to near max or max)
Super Set: 4-4-4-4-4-4-4 Single Arm Half kneeling DB press
(7 sets of 4 reps, increasing weight to near max or max)
Deadlift (2-2-2-2-2-2-2)
Single Arm Half Kneeling DB press (4-4-4-4-4-4-4)
Metcon
Split Lip (AMRAP – Rounds and Reps)
7 minutes AMRAP (as many rounds as possible)
7 dumbbell deadlifts -two hand- (Performance: 45lb / Athletic: 30lb* / Health: 20lb)
7 dumbbell push press -two hand- (same)
30 double unders or 60 singles
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 8 rounds. Scale up the dumbbells to 55/35lbs and 30 unbroken DUs per
Round up if you think you’ll get more than 7 rounds.
Cash Out
Optional ‘Cash Out’: 3 rounds-
30s plank, 25 cal row