The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Practice
Mobility: Shoulder
Coach led Warm up
Strength
Strength:
6 x 2 Squat Clean
(6 sets of 2 reps, same weight across, approximately 90-95% of max)
Super Set:
6 x 4 Strict HSPU (or progressions) (6 sets of 4 reps, “across,” scale to the same challenge)
Clean (6×2)
Handstand Push-ups
Metcon
Ataturk (AMRAP – Rounds and Reps)
7 minute AMRAP (as many rounds as possible)
5 shoulder press (Health: 35lbs, Athletic*: 55lbs, Performance: 95lbs)
5 push press (same)
5 bumper plate burpee (Health: 15lbs, Athletic*: 25lbs, Performance: 45lbs)
10 toes-to-bar
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3-6 rounds, about 1:45 per round.
Cash Out
Optional ‘Cash Out’: 12 suitcase lunge steps, 12 Russian Kb swings, for 4 min