The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Hip
General Warm up
Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds
Strength
Strength:
7×1 deficit deadlift
(7 sets of 1 rep, same weight across, approximately 70 – 85%% of max)
Super Set:
7×3 strict weighted ring dip (or progressions)
(7 sets of 3 reps, “across,” scale to the same challenge)
Deadlift (7X1)
Ring Dips (7X3)
Metcon
Papa’s Got a Brand New Bag (AMRAP – Rounds and Reps)
8 minute AMRAP (as many rounds as possible)
Chest-to-Bar Pull-up (Health: 8 ring row / Athletic: 8*/ Performance: 12)
12 Front squat (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
40′ bear crawl
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 1:45 per round.
RX+ Scale up: 15 c2b, 20′ hs walk instead of bear crawl.
Cash Out
Optional ‘Cash Out’: 30s plank, 15 Russian kb swings, 4 rounds