The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip


Power Clean (7 sets x 2 reps)

2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increase weight with each set to max)

Strict Handstand Push up (7 sets x 2 reps)

Super Set: 2-2-2-2-2-2-2 strict handstand push-up for depth or progression
*score 2 reps and note if deficit or ab mats were used.


Beautiful Landind (AMRAP – Rounds and Reps)

Metabolic Conditioning: “Beautiful Landing”

8 minute AMRAP (as many rounds as possible)

6 Power Clean (Health: 55lb / Athletic: 85lb* / Performance: 135llb)

20′ Overhead plate lunge (10 out, 10 back) (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

8 burpees with 10′ lateral shuffle (no jump required)

1 min rest (last round of rest optional)

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

Scaling Guide: 3-5 Rounds, about 2:15 per round with the rest.