The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2-3 rounds in 10 min of:
8 good mornings
8 inchworm w/ push up
8 deadlift*
8 calf raises per direction (in,center,out)
5 burpees
*start at empty bar, then load up to 40%
Specific warm up
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
Strength
This is Week 1 of Wendler Cycle Bench and Deadlift. We max out Back Squat on Friday 🙂
Deadlift (5 @ 75%, 5 @ 80%, 5 @ 85%)
20:00
Stick to the percentages. Record final set.
Bench Press (5 @ 75%, 5 @ 80%, 5 @ 85%)
16:00
Stick to the percentages. Record final set at 85%
Metcon
Metcon (AMRAP – Reps)
1.5 tabata (12 rounds of 20s on/ 10s off)
– Double unders
No sub. You’ll get better at double unders today 🙂
RX+ is triple unders