The Foundry Union Station, The Foundry Printers Row – CrossFit
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Context: Practice
Warm-up
Mobility: Hip (playlist video here)
Coach’s Choice General warm Up
Skill Practice Warm Up: Spend 8 minutes working on kipping drills geared toward pull ups and bar muscle ups.
Strength
Strength:
3-3-3-3-3 Front Squat
(5 sets of 3 reps, “strong effort” increasing weight to near max)
Super Set:
3-3-3-3-3 single arm KB shoulder press
(5 sets of 3 reps per side, increasing weight to max)
Front Squat (3RM)
KB SA Shoulder Press (5×3)
Start on your non-dominant side. Must complete the same weight on both sides in order to record the weight.
Foundry Open 11.1/14.1 (AMRAP – Rounds and Reps)
AMRAP (as many rounds as possible)
– Health: 8 min,
Performance/Athletic*: 10 min
30 double unders* (Novice: 15 attempts)
15 power snatches ** (Health: 35lbs, Athletic*: 55lbs, Performance: 75lbs)
*Women’s “Performance” weights and reps (Rx) – “Women’s bars” count as 35lbs in the Open.
Masters Men 55+: 65lbs, Masters Women 55+: 45lbs.
**Ground to overhead (clean and jerks) are allowed for today’s workout.
Scaling Guide: 3 – 8 rounds