The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Hip
Strength
Snatch (6×2)
Strength: 6 x 2 Snatch – 9 of 14 (6 sets of 2 reps, same weight across, approximately 75 – 85%
Weighted Dips (6×4)
Super Set: 6 x 4 strict ring dip (or progression) or strict weighted (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Blue Stingray Racer (Time)
For time. 4 rounds
5 ‘Heavy’ Overhead Squats (Health: 65lbs Front Squats, Athletic*: 85lbs, Performance: 135lbs)
8 Lateral Burpees over the Bar
100m Sprint
30 Second Rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 9 MINUTES
Cash Out
Optional ‘Cash Out’: 10 box jumps, 10 kb swings, 4 minutes