The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Hip
Coach’s Choice Warm up
Strength
Strength:
5×1 deficit deadlift –
(5sets of 1 rep, same weight across, approximately 65 – 75% of max)
Super Set:
5×5 strict weighted ring dip (or progressions) (5 sets of 5 reps, “across,” scale to the same challenge)
Deadlift (5×1)
Ring Dips (5×5)
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Health DL: 95#
HSPU *
Health: 15-12-9 dumbbell shoulder press,
Athletic*: 15-12-9 to one abmat
Performance: 21-15-9
Scaling Guide: 4 – 9 minutes.
Heavy Diane (Time)
21-15-9
275/185 lbs Deadlifts
Handstand Push ups 4/2″ deficit
SCORE FOR RX+ ONLY
Cash Out
Optional ‘Cash Out’: 16 suitcase lunge steps, 15 wall ball, 3 rounds