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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Warm-up

Mobility: Hip

Coaches Choice general warm up

Strength

Strength: 5×1 deficit deadlift

(5 sets of 1 rep, same weight across, approximately

80 – 90% of max)

Super Set: 5×5 strict weighted ring dip (or progressions)

(5 sets of 5 reps, “across,” scale to the same challenge)

Defecit Deadlift (5 x 1)

Deadlift with a 2″ Defecit

Ring Dips (5 x 5 )

Metcon

The : Foundry Open 14.3 (AMRAP – Rounds and Reps)

8 minutes AMRAP (as many rounds as possible)

Deadlifts: 10 reps (Performance: 135lbs, Athletic*: 95lbs, Health: 65lbs)

15 box jumps –step ups allowed- (Performance: 24in, Athletic *: 20in, Health: 20in)

Deadlifts: 15 reps (Health: 95lbs, Athletic *: 135lbs, Performance: 185lbs)

15 box jumps (same)

Deadlifts: 20 reps (Health: 115lbs, Athletic *: 155lbs, Performance: 225lbs)

15 box jumps (same)

Deadlifts: 25 reps (Health: 135lbs, Athletic *: 185lbs, Performance: 275lbs)

15 box jumps (same)

Deadlifts: 30 reps (Health: 155lbs, Athletic *: 205lbw, Performance: 315lbs)

15 box jumps (same)

Deadlifts: 35 reps (Health: 185lbs, Athletic *: 225lbs, Performance: 365lbs)

15 box jumps (same)

*Women’s “As Prescribed” weights and reps (Rx)

**Masters men 55+ the weights are: 95/135/185/225/275/315 and 20in box.

**Masters women 55+: 65/95/115/135/155/185 and a 20in box.

Scaling Guide: 55-130 reps
*In this workout, there is a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps*

Cash Out

Optional ‘Cash Out’:

-60s plank hold

-30 Cal row

(3 rounds)