The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Hip
Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups.
Strength
Strength: 3-3-3-3-3 power clean (5 sets of 3 reps, increasing weight to max)
Super Set: 3-3-3-3-3 weighted pull-up
Power Clean (3-3-3-3-3)
3-3-3: Weighted Pull-ups (3-3-3-3-3)
Metcon
None of Your Business (AMRAP – Rounds and Reps)
8 minute AMRAP (As many rounds as possible)
2-4-6-8…etc
Hang Power Cleans (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
Toes-to-bar
40′ bear crawl (20′ out and 20′ back, each 20′ counts as a ‘rep’)
(e.g. 2 hang power cleans, 2 toes-to-bar, 40′ bear crawl, 4 HPC, 4 T2B, 40′ bear crawl, 6 HPC, 6 T2B, 40′ bear crawl, etc.)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 80 – 200 reps
Cash Out
Optional ‘Cash Out’:
15 pull ups, 20 wall ball, 2 rounds