The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Competition
Mobility: Hip
Coach’s choice general warm up
Strength
5×3 Front Box Squat
(5 sets of 3 reps, same weight across, approximately 55-65% of max Front Squat)
Super Set:
5×5 weighted strict pull up – or progression
(5 sets of 5 reps, “same weight across,” scale to the same challenge, reps are completed in a single unbroken set)
Front Squat (5 sets x 3 reps)
Weighted Pull-ups (5 sets x 5 reps)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
(Performance/Athletic*: 45lbs, Health: 35lbs)
(Health: band assisted or ring row)
Jacked Jackie (Time)
1000m Row, 50 thrusters (65lbs*), 30 chest-to-bar pull-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Men 6-13 minutes, Ladies 8 – 15 minutes