The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!



7 x 1 Squat Clean (7 sets of 1 rep, same weight across, approximately 95% – or over previous max if possible!)

Super Set:

7 x 3 Strict HSPU (or progressions) (7 sets of 3 reps, “across,” scale to the same challenge)

Clean (1RM)

Handstand Push-ups (7X3)


Soft Sand (AMRAP – Rounds and Reps)

7 minute AMRAP (as many rounds as possible for time)

12 kb hang power snatch -single arm (Health: 18 lb / Athletic: 35lb* / Performance: 53lb)

8 single arm KB overhead squat (same as above)

Every time you put the kb down, you have to suitcase carry it 40’ before your next set

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

Scaling Guide: 4 – 7 rounds, about 1:20 per round.

Cash Out

Optional ‘Cash Out’: 16 suitcase lunge steps, 10 burpees, 4 minutes