The Foundry Printers Row, The Foundry Union Station – CrossFit

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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)


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).


Castle Rock (Time)

For time


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