The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Hip
Coach’s Choice General Warm Up
Skill Practice Warm Up: Spend 8 minutes working on Turkish Get Ups. Plan on doing at least 4 reps per side (all the way up and down).
Strength
Strength: :
5 x 1 deficit deadlift
(5 sets of 1 rep, same weight across, approximately 85 – 100% of max)
Super Set:
5 x 5 strict weighted ring dip (or progressions)
(5 sets of 5 reps, “across,” scale to the same challenge)
*Athletes who completed the open wod stay between 40-60% of the DL and similar challenge on dips.
Deadlift (5×1)
Ring Dips (5×5)
Metcon
Sloppy Mudslide (Time)
For time – 5 rounds
8 SA KB hang power cleans (Health: 18lb / Athletic*: 35lb / Performance: 53lb)
8 KB push press (same)
16 sit-ups
8 round trip lateral shuffle 20′ out 20′ back
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 8 – 11 minutes, about 1:45 per round.
Cash Out
Optional ‘Cash Out’: 60s toes to bar, 120s row, 2 rounds