The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working up to your 1 rep max strict ring dip (or progression) and/or a max set of kipping ring dips.
Strength
Strength: 1-1-1-1-1-1-1 deadlift – TEST
(7 sets of 1 rep, increasing weight across)
Deadlift (1-1-1-1-1-1-1)
Metcon
Drag Racer (Time)
For time – 3 rounds
10 Deadlifts (Health: 85lb, Athletic*: 185lb, Performance: 275lb)
50 Double Unders* (Health: 4 singles and 1 DU attempt, 10 rounds)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3:30 – 7:00, about 1:45 per round.
Scale Up: 4 rounds
Cash Out
Optional ‘Cash Out’: 5 rounds of “Cindy”
5 pull ups
10 push ups
15 air squats