The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes working up to a challenging overhead squat out of the rack (80-90%), or do 3 reps on the minute for 6 minutes at 50-60%.
Strength
Strength: 8×1 back or box squat –
(8 sets of 1 rep, same weight across, approximately 75 – 85% of max for back squat, 65 – 75% of your back squat max for box squats)
Super Set: 8×3 single arm ring row (8 sets of 3 reps, “across,” scale to the same challenge)
Back Squat (8 x 1 )
Single Arm Ring Row (8 x 3)
Metcon
Dark Weather (Time)
For time – 4 rounds
7 hang power snatch (Performance: 95lb / Athletic: 65lb * / Health: 35lb)
7 Overhead Squat (same)
14 Box jump (Performance: 24” / Athletic*: 20” / Health: 12”)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 11 min, about 1:45 per round. Scale Up: 115/75lb
Cash Out
Optional ‘Cash Out’: 4 rounds-
16 suitcase lunge steps,
8 push ups,
100m run