The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on kipping drills geared toward pull ups and bar muscle ups.
Strength
Strength:
9×1 deficit deadlift
(9 sets of 1 rep, same weight across, approximately 65 – 75% of max)
Super Set:
9×2 strict weighted ring dip (or progressions)
(9 sets of 2 reps, “across,” scale to the same challenge)
Deadlift (9×1)
Ring Dips (9×2)
Metcon
Perfect Gentlemen (AMRAP – Rounds and Reps)
As many rounds as possible (2 cycles of the below)
In 4 minutes
Row (Health: 400m / Athletic: 500m* / Performance: 600m)
Then max rounds:
Ring Dip (Health: 8 push-ups/ Athletic: 4*/ Performance: 8)
12 goblet squats (Health: 35lbs / Athletic: 53lb* / Performance: 70lb)
2 min rest
Repeat for a second cycle – start with row and then continue ring dip/goblet squats based on where you left off on the last cycle
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds,
Scale Up RX+: 4/2 muscle ups instead of ring dips
Cash Out
Optional ‘Cash Out’: 8 kb thrusters, 8 burpees, max rounds in 4 min