The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Practice
Mobility: Hip
Coach’s Choice General Warm Up
Strength
Strength:
7 x 1 Squat Clean
(7 sets of 1 rep, same weight across, approximately 80-90% of max)
Super Set:
7 x 3 Strict HSPU (or progressions)
(7 sets of 3 reps, “across,” scale to the same challenge)
Clean (7×1)
Handstand Push-ups (7×3)
Metcon
Blue Corona (Time)
For time – 5 rounds
20 single arm kb hang power clean (Performance: 53 lb / Athletic: 35lb / Health: 35lb)
10 single arm KB Overhead Squat (Same)
40′ bear crawl
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 9 – 15 minutes, about 2-3 min per round. Scale up: 70/53lb kb
RX IS CONSIDERED FULL ROM (range of motion) of OHS. Hold yourself to that standard.
REPS are Total (10 each side, 5 each side)
Cash Out
Optional ‘Cash Out’: 15 wall ball, 10 burpees, 3 rounds