The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition


Mobility: Shoulder

Skill Practice Warm Up: Spend 12 minutes working up to a challenging (80-90%) power snatch + squat snatch + overhead squat, or do 3 reps of the complex each minute on the minute for 6 minutes (50-60%)


Martinez Madness (AMRAP – Rounds and Reps)

14 minute AMRAP (As many rounds as possible)

10 power snatch (Health: 35lb kb swing, Athletic*: 65lbs, Performance: 95lbs)

12 box step ups (Health: 12in, Athletic*: 20in, Performance: 24in)

14 deadlifts (same as above)

200m run or 20′ (6m) out and back ‘shuttle’ run (no line touch) x 10

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

Scaling Guide: 3-6 rounds, about 3 min per round.

Scale Up: 135 / 85lbs

Cash Out

Optional ‘Cash Out’: Row or airbike max calories in 4 min