The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Spring, Summer, Fall, or Winter? Why?
Warm-up
3-5 rounds: Reaction time races
From the bottom of a burpee…
-coach will say “heads up, heads down, heads up, heads down…GO!
-upon hearing GO, athletes will complete the burpee to jump as high as possible then return to the floor
*coach can give the heads up/down cue as many or as few times as they choose, so LISTEN carefully
**this warmup is about REACTION TIME and POWER!
Coach led barbell warmup
Hang Power Clean (5 x 1 Complex)
Complex is…
2x Hang Power Clean
1x Front Squat w/ :02 Pause
*Sets to be completed on a 1:30 Clock
*First set is at 75% of 1RM
*Build weight across working sets
Clean (5 x 8 Touch’n’Go)
*Sets to be completed on a 2:00 Clock
*First set is at ~50% of 1RM
*Build weight across working sets
*Reps must be consecutive Touch’n’Go!!!
Metcon (AMRAP – Reps)
9 Rounds :30 Work | :30 Rest
Rotate Through…
A. Burpees
B. Box Jumps
C. Kettlebell Snatch (53/35)
*Score is total reps accumulated across all movements
RX+
KB (70/53)