The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition


Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes getting 3 sets of L sits (or progression) on parallettes or rings.


Strength: 6 x 3 Push Jerk or Split Jerk – 6 sets of 3 reps, same weight across, approximately 80 – 90% of max jerk.

Super Set: 6 x 5 Dumbbell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift).

Push Jerk (6 x 3)

KB/DB Split Squat (6 x 5)

KB/DB Split Squat


Wolfbane (Time)

Metabolic Conditioning: “Wolfbane”

For time. 15-12-9-6-3

Power Clean (Health: 55lb, Athletic*: 95lbs, Performance: 135 lbs)

Bar-facing burpee

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5-12 minutes, about 3-6 minutes to finish the 12s. Scale Up: 105/155lb bar.

Cash Out

Optional ‘Cash Out’:

60s plank, 30 cal row, 3 rounds.