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The Foundry Union Station, The Foundry Printers Row – CrossFit

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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