The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context : Practice


Mobility: Hip

Coach’s choice general warm up

Skill Practice Warm Up: Spend 10 minutes working up to your max depth HSPU up to 5 reps. Optional: finish with max depth kipping up to 10 reps (after testing strict)



1-1-1-1-1-1-1 Squat Clean (7 sets of 1 rep, increase weight with each set to max weight)

Clean (1RM)

Backhoe (Time)

5 rounds for time.

8 hang power cleans

(Health: 35b / Athletic: 65lb* / Performance: 95lb)

8 push press (same)

40 double unders (80 singles)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 6 – 10 min, about 2 min per round.

Scale Up: 115/80

Cash Out

Optional ‘Cash Out’: Tabata row or airdyne for calories