The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Competition
Mobility: Shoulder
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) jerk out of the rack or do 3 reps on the minute for 6 minutes at 50-60%.
Metcon
Mint Condition (AMRAP – Reps)
4 rounds, as many wall ball reps as possible
In 3 minutes:
5 jerks (Performance: 165lbs, Athletic*: 105lbs, Health: 65lbs)
15 kettlebell sumo deadlift high pulls (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs) -OR- Deadlifts with the barbell (same weight as above).
Then max wall balls with the remaining time (Performance: 20lb/10ft, Athletic *: 14lb/9ft, Health: 10lb/8ft)
Rest 1 minute
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 80 – 140 reps, about 30 reps per round.
Scale up to 185/115lbs for the jerks and scale up the wall balls to 30lbs/10 foot and 20lb/10ft respectively if you scored (or know you will score) over 120 reps on this workout.
Coaching Tips: The jerks should be unbroken for at least the first round, and maybe the second. If you go unbroken all four rounds, you may not have scaled correctly. Keep the shoulders back in the socket (squeeze the shoulder blades) to protect them on the sumo-deadlift high-pulls. Break the wall balls up into short sets with short rest until the last round or two.