The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: Perform 3 sets of hollow rocks, use a variation that will allow you to do 30-60 seconds. (To be included in general warm up)
Strength
Snatch (5×3)
Strength: 5 x 3 Snatch – 7 of 14 (5 sets of 3 reps, same weight across, approximately 75 – 85%
Weighted Dips (5×5)
Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metcon
Thriller (Time)
For time. 3 rounds
10 power snatch (Health: 45lb / Athletic: 75lb* / Performance: 115lb)
12 kipping pull-ups
200m run
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 5 – 9 minutes, about 2.5 min per round.
Scale Up: 85/135lb power snatch and chest to bar pull ups.
Cash Out
Optional ‘Cash Out’ : 16 suitcase lunge steps, 400m row, 3 rounds,