The Foundry Union Station – CrossFit
Warm-up
Context:Practice
Mobility: Hip
Strength
Power Clean (5×3)
Strength: 5 x 3 Power Clean – 1 of 12 (5 sets of 3 reps, same weight across, approximately 70 – 80%)
Single Arm Half Kneeling DB/KB press (5×5)
Super Set: 5 x 5 half kneeing single arm dumbbell press (5 sets of 5 reps, “across,” scale to the same challenge as the main lift)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
(Health: 45lb / Athletic: 95lb* / Performance: 135lb)
Ring Dip (Health: 21-15-9 push-up, Athletic: 12-9-6, Performance: 21-15-9*)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 10 min
Coaching Tips:
– Use larger sets for the first round of power cleans
– Small sets on ring dips so you can keep moving on later rounds.
– Rounds 2+3 of of power cleans, move fast but keep the sets smaller so you get a bit more rest between sets of ring dips.
– Remember that your arm has to touch the top of the ring for the depth to count.
Cash Out
Optional ‘Cash Out’ or Hypertrophy: 3 rounds of 10-12 neutral grip chin ups in a super set with 10-12 Bulgarian split squats