Announcements
Attention Members: Monday, April 4th starts the beginning of a new 12-week cycle focused on STRENGTH in the basic lifts (Back Squat, Bench Press, Deadlift, Front Squat). We will spend 4 weeks on each lift (bench and deadlift are combined). Rep schemes are percentage based, please follow them for the best results. Let’s get our beach bodies ready!! 🙂
The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Tabata:
Air Squats
glute bridges
2 rounds of
10 back squats**
10 side lunges
10 kb swings
8 kb Thrusters (4 per side)
8 Good mornings (band or bar)
8 spiderman stretches
** Start at empty bar, second round add weight but do not go higher than 95#.
Specific warm up:
6 minutes to build up to your 75% of your BACK SQUAT 1RM.
1 X 5 @ 40-50%
1 x 5 @ 50-60%
1 X 5 @ 60%-70%
Strength
Follow the percentages and rep scheme exactly. This is a 4-week wave. Be patient, trust the process.
DO NOT do a 5RM
A: Back Squat (5 @ 75%)
B: Back Squat (5 @ 80%)
C: Back Squat (5 @ 85%)
Metcon
Metcon (Time)
For Time, CAP 20
30 wallballs 20/14
25 box jumps 24/20
20 ball slams
15 cleans 115/75
10 deadlifts
15 cleans
20 ball slams
25 box jumps
30 wallballs