The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Hip
Strength
Front Box Squat
Strength: 6 x 2 Front BOX squat – 14 of 15 (6 sets of 2 reps, same weight across, approximately 80 – 90% of front squat).
Weighted Pull-ups
Super Set: 6 x 4 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metcon
Whispering Viking (AMRAP – Rounds and Reps)
7 minute AMRAP (As many rounds as possible)
14 American Kettlebell swing (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)
7 shoulder press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
40′ single arm farmer carry (aka “suitcase carry”) – with same kettlebell (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 1:30 per round.
Scale Up: 70/53lb kb and 7 strict HSPU instead of shoulder presses
Cash Out
10 push ups, 10 box step ups, 200m run, 3 rounds