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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Warm-Up

Mobility: Hip

Strength

Push Jerk

Strength: 6 x 3 Push Jerk – (6 sets of 3 reps, same weight across, approximately 75 – 85% of max jerk)

Split Jerk

Strength: 6 x 3 Split Jerk – (6 sets of 3 reps, same weight across, approximately 75 – 85% of max jerk)

KB/DB Split Squat

KB/DB Split Squat
Super Set: 6 x 5 Dumbbell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift)

Metcon

Harpoon’s Kiss (AMRAP – Rounds and Reps)

“Harpoon’s Kiss”

8 min – max rounds

Rope climb (Health: 6 lay downs or 10 rope assisted pull ups, Athletic: 2 reps*, Performance: 3 reps)

then max rounds with the remaining time:

5 knees-to-elbows

15 American kettlebell swings (Performance: 53lb / Athletic: 35lb* / Health: 26lb)

10 goblet squats (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 – 6 rounds, about 60s for the rope climbs, then 1:30 per round.