The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Shoulder
Coaches Choice General Warm up
Strength
Strength: 3-3-3-3-3 Push Press
(5 sets of 3 reps, increasing weight to max)
Super Set: 3-3-3-3-3 weighted pistol – or progression
(5 sets of 3 reps on each leg, increasing weight to max)
Push Press (5 x 3)
Pistols (5 x 3)
Metcon
Bad Moon Rising (The Foundry) (AMRAP – Rounds and Reps)
7 minute AMRAP (as many rounds as possible)
– 4 strict weighted pull-ups – with a dumbbell
(Health: smallest band possible, Athletic*: 10lbs, Performance: 25lbs)
– 10 burpees
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 8 rounds, about 1:10 per round.
Scale up: 45/20lbs
Cash Out
Optional ‘Cash Out’:
– 16 suitcase lunge steps
– 16 Russian kb swings
(3 rounds)