The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Shoulder
Skill Practice Warm Up: Each minute on the minute for 5 minutes,
perform 8-12 strict toes to bar (or progression).
Strength
Strength: 7×1 deficit deadlift
(7 sets of 1 rep, same weight across, approximately 80 – 90% of max)
Super Set: 7×3 strict weighted ring dip (or progressions)
(7 sets of 3 reps, “across,” scale to the same challenge)
Deadlift (7×1)
Ring Dips (7 x 3)
Metcon
Foundry Open 16.3 (AMRAP – Rounds and Reps)
7 minute AMRAP (as many rounds as possible)
10 Power Snatches
(Health: 35lb / Athletic: 55lb* / Performance: 75lb)
3 Bar Muscle-ups*
(Health: 5 Jumping Chest-to-bar Pull-up,
Athletic: 5 toes to bar or chest to bar pull ups)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3-8 rounds, about 1:30 per round
Cash Out
Optional ‘Cash Out’:
-10 db clean and jerks,
-10 burpees,
-3 rounds