The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Practice
Mobility: Hip
Coach’s Choice General Warm up
Strength
Strength:
7×1 deficit deadlift
(7 sets of 1 rep, same weight across, approximately 55-65% 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 (7×3)
sub to matador dips
or box dips
Mickey G (Time)
For time – Health: 4 rounds, Performance*/Athletic: 5 rounds
Overhead plate walk 40 feet (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
15 American Kettlebell Swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
40 double unders* (Health: 80 singles)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 11 minutes, about 1:45 per round
Cash Out
Optional ‘Cash Out’: 4 min max cal row or airdyne