The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Competition
Mobility: Hip
Coach’s Choice General Warm Up
Strength
Strength:
5 x 3 Squat Clean
(5 sets of 3 reps, same weight across, approximately 90-95% of max)
Super Set:
5 x 5 Strict HSPU
(or progressions) (5 sets of 5 reps, “across,” scale to the same challenge)
Clean (5×3)
Handstand Push-ups (5×5)
Metcon
Crooked Launch (Time)
For time
Row (Health: 800m / Athletic: 1000m* / Performance: 1200m)
then 3 rounds for time
80′ kb suitcase carry (20′ out and back two times) (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
10 left single arm kettlebell swings (same)
10 right single arm kettlebell swings (same)
10 goblet squats (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 10 minutes, about 3:30 for the row, then 1:45 per round
Cash Out
Optional ‘Cash Out’: 60s plank, 10 bootlegger burpees (20′), 3 rounds