The Foundry Printers Row, The Foundry Union Station – CrossFit
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Context: Practice
Warm-Up
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on ‘Skin the Cat’ and progressions.
(Skin the Cat video here: https://www.youtube.com/watch?v=rYTpHsA-LsA&feature=youtu.be )
Strength
Strength: 6×3 back or box squat
(6 sets of 3 reps, same weight across, approximately 75 – 85% of max for back squat, 65 – 75% of your back squat max for box squats)
Super Set: 6×5 single arm ring row (6 sets of 5 reps, “across,” scale to the same challenge)
Back Squat (6 x 3)
Single Arm Ring Row (6 x 5)
Metcon
Sweet Breeze (AMRAP – Rounds and Reps)
7 minute AMRAP (as many rounds as possible)
12 burpees
6 clusters (aka squat clean thrusters) – must hit full hip extension- (Performance: 95lb / Athletic: 65lb* / Health: 35lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds,
Scale Up RX+: 115/80lb
Cash Out
Optional ‘Cash Out’: 5 rounds of Cindy