The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Competition

Mobility: Hip

Coach’s Choice General Warm up.

Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set.



1-1-1-1-1-1-1 Deadlift – testing to start new strength cycle!

(7 sets of 1 rep, increasing weight with each set to max)

Super Set:

3-3-3-3-3-3-3 weighted ring dip (or progressions)

(7 sets of 3 reps, increase challenge with each set)

Deadlift (7X1)

Weighted Ring Dip (7×3)


Drag Racer (Time)

For time – 3 rounds

10 Deadlifts (Health: 85lb, Athletic*: 185lb, Performance: 275lb)

50 Double Unders* (Health: 4 singles and 1 DU attempt, 10 rounds)

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

Scaling Guide: 3:30 – 7:00, about 1:45 per round.

Scale Up: 4 rounds

Cash Out

Optional ‘Cash Out’: 10 burpees, 10 wall ball, 4 rounds