The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Mental Toughness

Mobility: Shoulder

Coach’s Choice General Warm Up

Skill Practice Warm Up: Spend 8 minutes working on skin the cats and progressions. Aim to perform 3-5 sets of 3-5 reps. Start with the variations that keep your feet on the ground.



7 x 1 Squat Clean

(7 sets of 1 rep, same weight across, approximately 70-80% of max)

Super Set:

7 x 3 Strict HSPU (or progressions)

(7 sets of 3 reps, “across,” scale to the same challenge)

Clean (7×1)

Handstand Push-ups (7×3)


Sweet Breeze (AMRAP – Rounds and Reps)

7 minute AMRAP (as many rounds as possible)

12 burpees

6 clusters (aka squat clean thrusters) – must hit full hip extension- (Performance: 95lb / Athletic: 65lb* / Health: 35lb)

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

Scaling Guide: 3 – 5 rounds,

Scale Up RX+: 115/80lb

Cash Out

Optional ‘Cash Out’: 10 toes to bar, 20 cal row, 4 rounds