The Foundry Printers Row, The Foundry Union Station – CrossFit
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Context: Competition
Warm-up
Mobility: Shoulder
Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 30s of double unders or attempts.
Metcon
Max Effort Testing and Year End Goals (The Foundry) (Weight)
Metabolic Conditioning: Max Effort Testing and “Year End Goals” (YEG)
Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small Met-Con. Test Front squat if you didn’t get a chance to earlier this month. Here are a some ideas on what to test (But don’t feel limited by this list)
Max effort 400m run
Max effort 200m run
Max effort 100m run
Max effort 800m run
Max effort 1 mile run
Max effort 100m row
Max effort 250m row
Max effort 500m row
Max effort 1000m row
Max push-ups in a minute
Max consecutive push-ups (no dropping off of toes)
Max sit-ups in a minute (abmat, feet unanchored)
Tabata Squats
Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)
Max consecutive strict pull ups
Max weight from the floor to overhead (Clean and Jerk)
Max weight deadlift
Max weight overhead squat
Max consecutive double unders
Max height box jump
Max distance broad jump
Max weight bench press
Max weight Turkish get-up
*Women’s “Performance” weights and reps (Rx)
Cash Out
Optional ‘Cash Out’: Annie, Baseline, or Grace
“Annie” 50-40-30-20-10 Double unders and sit ups (for time)
“Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)
“Grace” 30 clean and jerks (135/95/55) (for time)