The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
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!
Strength
Strength:
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)
Metcon
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