The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Hip
Skill Practice Warm Up: Coaches Warm-up Choice
Strength
Strength: 2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increasing weight to near max or max)
Super Set: 5-5-5-5-5-5-5 Half kneeling single dumbbell press (7 sets of 5 reps, increasing weight to near max or max)
Power Clean (2-2-2-2-2-2-2)
Single Arm Half Kneeling DB/KB press (5-5-5-5-5-5-5)
Metcon
Rose Tattoo (Time)
For time.
Health: 4 rounds Athletic/Performance: 5 rounds
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5 chin-ups (Health: 5 band assisted/ Athletic*: 5 kipping / Performance: 5)
8 muscle cleans (Health:35lb / Athletic*: 65lb / Performance: 95lb)
15 wall ball (Health:10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 8 – 11 min, about 2 min per round.
Scale Up: If you finish under 9 min, 25 cal row immediately after you finish
Cash Out
Optional ‘Cash Out’: 4 minutes-
15 hollow rocks, 30 double unders