The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Competition


Mobility: Hip

General Warm up

Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds



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)


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