The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Hip
Skill Practice Warm Up: Coaches’ warm up choice of the day
Strength
Strength: 3-3-3-3-3 back squat (5 sets of 3 reps, adjusting weight with each set)
Super Set: 3-3-3-3-3 weighted ring dip (or progression), adjust load each set
Back Squat (3-3-3-3-3)
Ring Dips (3-3-3-3-3)
can be weighted or progression
Metcon
Whipped into Shape (Time)
For time.
10 Thrusters (Health: 55lb – guessed / Athetlic*: 95 lbs / Performance: 135lb)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4-11 minutes, about 3-5 minutes for the 10/50 and the 8/40 rep rounds (which is more than half of the reps).
Cash Out
Optional ‘Cash Out’:
-16 suitcase lunge steps
-200m run