The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: To be included in general warm up 2-3 sets of 5 ‘ring outs’ (think of an ‘ab wheel’ on the rings)
Strength
Power Snatch (7 sets x 2 reps)
7 x 2 Power Snatch – (7 sets of 2 reps, approximately 100% or more of max power snatch)
Single Arm Half Kneeling DB/KB press (7 sets x 4 reps)
Super Set: 7 x 4 Half Kneeling Single Arm Dumbbell Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metcon
Castle Rock (Time)
For time
12-10-8-6-4-2
Ground to overhead (Health:35lb / Athletic: 65lb*/ Performance: 95 lb)
Between every set of ground to overhead:
200 m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 8 – 15 minutes, you should be done with the first two rounds in 3-5 min.
Cash Out
Optional ‘Cash Out’: max calorie row or airbike, 4 minutes