The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Mobility: Shoulder
Warm-up
Skill Practice Warm Up: Tabata hollow rocks
Strength
Push Jerk
8 x 1 Push Jerk – 7 of 13 (8 sets of 1 rep, same weight across, approximately 80 – 90% of max jerk).
Split Jerk
8 x 1 Split Jerk – 7 of 13 (8 sets of 1 rep, same weight across, approximately 80 – 90% of max jerk).
KB/DB Split Squat
KB/DB Split Squat
8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metcon
Spoonman (Time)
For time. Health: 6 rounds, Athletic: 8 rounds, Performance*: 10 rounds
7 Burpees
7 Knees To Elbows
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7-11 minutes, about 50s per round.
Cash Out
Optional ‘Cash Out’: 4 min Amrap of – 100m farmer carry, 15 wall ball