The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Hip
Coach’s Choice general warm up
Strength
Strength:
5×1 deficit deadlift
(5 sets of 1 rep, same weight across, approximately 70 – 85% of max)
Super Set:
5×5 strict weighted ring dip (or progressions)
(5 sets of 5 reps, “across,” scale to the same challenge)
Metcon
Smooth Lighting (Time)
For time – 5 rounds
8 squat clean thrusters (Health: 35lb / Athletic: 75lb* / Performance: 115lb)
4 reps of 20′ out 20′ back shuttle run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 11 min, about 1:30 per round.
Scale Up RX+ : 135/85lb bar,
Cash Out
Cash out : OPTIONAL MAX 4 MIN CAL ROW OR BIKE