The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Competition

Coach led General Warm up

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) power snatch + OHS or full squat snatch. Plan on hitting that weight for 2-3 sets. If you want more volume, perform 4 reps on the minute for 6 minutes at 50-60%.


Super Freak (Time)

For time – Performance/Athletic*: 5 rounds for time, Health: 4 rounds

4 Power snatch (Performance: 135lb / Athletic: 85lb* / Health: 55lb)

8 Power clean and jerk (same)

10 Supine Ring row

12 Lateral Burpee over bar

1 min rest

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

Scaling Guide: 17 – 23 minutes. About 4 minutes per round including the rest.

Scale Up RX+: Perform 30s of plank hold during the 60s rest (be sure to add 30s of plank on the last round)