The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Competition


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: :

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)


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