The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Competition
Mobility: Hip
Strength
Snatch (7×1)
Strength: 7 x 1 Snatch – 11 of 14 (7 sets of 1 rep, same weight across, approximately 80 – 90%)
Weighted Ring Dip (7×3)
Super Set: 7 x 3 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metcon
Salt Marshes (AMRAP – Rounds and Reps)
6 minute AMReps (As many reps as possible),
RX + Scale up: 7 min
1, 2, 3, etc. KB shoulder press (Health: 18lb / Athletic: 26lb* / Performance: 53lb)
40 ft KB overhead carry (20′ out, 20′ back)
40 ft broad jump between each shoulder set (20′ out, 20′ back)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 25-55 reps (KB carry counts as 1 rep, broad jump counts as 1 rep).
Cash Out
Optional Cash: 4 min max cal row or airdyne