The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Mental Toughness

*Open participants Practice Context


Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations.

Plan on doing at least 4-6 ‘sets’.

*Open participants stay light and work on good mechanics.


Strength: : 9×1 deficit deadlift

(9 sets of 1 rep, same weight across, approximately 80 – 90% of max)

Open participants stay around 50-60% and focus on speed during the lift.

Super Set: 9×2 strict weighted ring dip (or progressions)

(9 sets of 2 reps, “across,” scale to the same challenge)

Open participants work on kipping ring dips or EZ dips.

Defecit Deadlift ( 9 x 1 )

Deadlift with a 2″ Defecit

Ring Dips (9 x 2 )

Peter and the Wolf (The Foundry) (AMRAP – Rounds and Reps)

7 minute AMRAP

100m sprint (= 1 “rep)

2 ‘heavy’ kettlebell swings –American- (Health: 35lbs, Athletic*: 53lbs, Performance: 70lbs)

100m sprint (= 1 “rep)

4 ‘heavy’ kettlebell swings, 100m sprint (= 1 “rep)

6 ‘heavy’ kettlebell swings, 100m sprint (= 1 “rep)

8 ‘heavy’ kettlebell swings, 100m sprint

Etc. (until the time runs out, keep doing one sprint, and adding two reps to the kb swings).*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 40-100 reps, Open participants use health

Cash Out

Optional ‘Cash Out’:

– 50m farmer carry,

– 15 wall ball,

3 rounds