The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
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.