The Foundry Union Station, The Foundry Printers Row – CrossFit
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Context: Practice
Warm-up
Mobility: Hip
Skill Practice Warm Up:
Spend 6 minutes testing your max set of strict pull ups (or progression)
Max Rep Strict Pull Ups
Strength
Strength: 1 – 1 – 1 – 1 – 1 – 1 – 1 Back Squat
-test- (7 sets of 1 rep, ‘strong effort’, increasing weight each round).
Back Squat (7×1)
Metcon
Foundry Open 13.5 (AMRAP – Rounds and Reps)
“Open 13.5 Modified” OR “Open 13.5”
As many rounds as possible in 8 minutes:
15 Thrusters (Health: 45lbs, Athletic*: 65lbs, Performance: 100lbs)
15 Chest to Bar Pull Ups* (Health: 10 jumping chest to bar, Athletic: 10 c2b)
OR “Open 13.5”
In 4 Minutes, 3 rounds:
15 Thrusters (Health: 45lbs, Athletic*: 65lbs, Performance: 100lbs)
15 Chest to Bar Pull Ups* (Health: 10 jumping chest to bar, Athletic: 10 c2b)
*If you complete 3 rounds in under four minutes, keep going for another four minutes.
*If you make 6 rounds in 8 minutes, keep going for another 4 minutes, etc.
*If you finish the 3 rounds ‘early’, you can start on the next round right away (you do not have to wait for the time to run out).
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds.
Scaling down the weight on the thrusters is fine if you feel like you’ll get less than two rounds. Also, scaling down the pull ups to kipping pull ups or jumping pull ups is fine as well!
Cash Out
Optional ‘Cash Out’: 4 min max cal row or airdyne