The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context : Practice
Warm-up
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)
Strength
Strength:
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