The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice


Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on kipping drills geared toward pull ups and bar muscle ups.



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)


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