Announcements
Spartan SGX @ The Foundry participants tomorrow Saturday April 15th we will be meeting at Printer’s Row at 8am for our first session.
We will be running outside so drink plenty of water today and early morning tomorrow, bring your running shoes and appropriate clothing based on the weather.
The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Warm-Up
Mobility: Hip (playlist video here)
Skill Practice Warm Up: Coaches’ warm-up choice
Strength
Strength: 7×2 back or box squat – (7 sets of 2 reps, same weight across, approximately 90 – 100% of max for back squat, 75 – 90% of your back squat max for box squats)
Super Set: 7×4 single arm ring row (7 sets of 4 reps, “across,” scale to the same challenge)
Back Squat (7 x 2)
Single Arm Ring Row (7 x 4)
Metcon
Wicked Sand (The Foundry) (Time)
In 7 minutes
Row 40 calories
then max rounds
40′ bear crawl
12 single arm overhead squats (Health: 15lb / Athletic: 26lb* / Performance: 44lb)
12 box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds. Scale Up: 35/53lb kb, 24/30″ box
Cash Out
Optional ‘Cash Out’: (3 rounds)
-16 suitcase lunge steps,
-25 cal row