The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
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.
Strength
Strength:
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)
Metcon
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