The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Hip
Skill Practice Warm Up: *Coaches Personal Choice*
Strength
– 6×3 back or box squat – (6 sets of 3 reps, same weight across, approximately 85 – 95% of max for back squat, 75 – 85% of your back squat max for box squats)
Super Set: 6×5 single arm ring row (6 sets of 5 reps, “across,” scale to the same challenge).
Back Squat (6 x 3)
Single Arm Ring Row (6 x 5)
Metcon
Drumstick (AMRAP – Rounds and Reps)
6 minute AMRAP (As many rounds as possible)
8 dumbbell hang power cleans (Performance: 45lbs / Athletic: 25lbs* / Health: 15lbs)
8 dumbbell push press (same)
40ft walking lunge
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4-7 rounds, about 45s per round.
Scale Up: Use 53/35lb kettlebells instead of dumbbells
Cash Out
Optional ‘Cash Out’
(4 minutes)
5 pull ups, 10 goblet squats