The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Mental Toughness


Mobility: Ankle

Skill Practice Warm Up: Spend 8 min working on pistols and progressions, 3 reps per leg for 4-5 sets.


Strength: 8×1 back or box squat –

(8 sets of 1 rep, same weight across, approximately 70 – 80% of max for back squat, 60 – 70% of your back squat max for box squats)

Super Set: 8×3 single arm ring row

(8 sets of 3 reps, “across,” scale to the same challenge)

Back Squat (8 x 1)

Single Arm Ring Row (8 x 3)


Diablo Mini Crippler (AMRAP – Reps)

As many reps as possible in 7 minutes.

30 back squats (Health: 53lbs, Athletic*: 95lbs, Performance: 155lbs)

Max double unders until the time runs out. Record number of successful double unders only.

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

Scaling Guide: 100-350 reps. You might want to think about scaling up the weight if you are a good squatter and you don’t want to do hundreds of double unders.

Cash Out

Optional ‘Cash Out’:

Tabata row or airdyne for cal