The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Today’s context: Practice
Coach’s choice general warm up
Mobility: Shoulder
Skill Practice Warm Up: Each minute on the minute for 5 min perform 2 rope climbs, 6 rope assisted pull ups, or 3 rope lowers.
Strength
Strength: 3-2-2-2-1-1-1-1 Jerk (8 sets with increasing weight to a heavy single. Push jerk or Split jerk)
Super Set: 3-3-3-3-3-3-3-3 pistols (8 sets of pistols, 3 on each side is 1 set)
Push Jerk (Heavy single)
Split Jerk
Metcon
Make Some Noise (Time)
For time – 4 rounds CAP 14
8 Jerks (Performance: 135lb / Athletic: 85lb / Health: 55lb)
8 Toes-to-bar
8 burpees over the bar
Scaling Guide: 8 – 12 min, about 2:40 per round. Scale Up (RX+): 4 bar muscle-ups instead of toes-to-bar
Cash Out
Optional. Focus on quality movement rather than time
Metcon (Time)
5 rounds of Cindy
1 round = 5 pull ups, 10 push ups and 15 air squats