The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Hip


Snatch (5×3 )

Strength: 5 x 3 Snatch – 10 of 14 (5 sets of 3 reps, same weight across, approximately 75 – 85%)

Weighted Dips (5×5)

Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).


Happy Trails (Time)

For Time. 4 Rounds

8 Hang Power Clean (Health: 45lbs, Athletic*: 65lbs, Performance: 95lbs)

12 Box Jumps (Health: 12in, Athletic*: 20in, Performance: 24in)

Then 800m Run (After the 4th round)

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

Scaling Guide: 5 – 10 min

Cash Out

Hypertrophy: 3 sets of 8-12 neutral grip chin ups (on rings) super set with 8-12 single leg deadlifts