The Foundry Union Station, The Foundry Printers Row – CrossFit
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Mental Toughness
Warm-up
Mobility: Shoulder
Skill Practice Warm Up:
Spend 6 minutes working on kipping drills geared toward:
pull ups, chest to bar pull ups, and bar muscle ups.
Strength
Strength:
9 x 1 deficit deadlift
(9 sets of 1 rep, same weight across, approximately 70 – 85% of max)
Super Set:
9 x 2 strict weighted ring dip (or progressions)
(9 sets of 2 reps, “across,” scale to the same challenge)
Deadlift (9 x 1)
Ring Dips (9 x 2)
Metcon
Smokin’ Joe (AMRAP – Rounds and Reps)
7 minute AMRAP (as many rounds as possible)
10m out 10m back overhead plate lunge (Performance: 45lb / Athletic: 25lb* / Health: 15lb)
8 bumper plate burpees (same)
30 double unders* (Health: 60 singles)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 2 – 5 rounds, about 2:00 per round.
Cash Out
Optional ‘Cash Out’:
– 6 db clean and jerks
– 8 toes to bar
(max rounds in 4 min)