The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Hip

Coach’s Choice General Warm up

Skill Practice Warm Up: Spend 8 minutes working on kipping swings, aimed at pull ups and bar muscle ups



3-3-3-3-3 back squat

(5 sets of 3 reps, increasing weight with each load)

Super Set:

5-5-5-5-5 single arm ring row

(5 sets of 5 reps, increasing weight challenge with each set)

Back Squat (5×3)


Apache (Jump On It) (Time)

For time – 4 rounds

Chest-to-bar pull-ups (Performance: 8 / Athletic: 5*/ Health: 5 with a band or jumping chest-to-bar)

16 box jump (Performance: 24 / Athletic: 20* / Health: 12)

then immediately after IF you finish Sub 7 min: 35/30/25 calorie row

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4-9 minutes, about 1:45 per round.

Scale Up RX+: 12 chest to bars for everyone

Coaching Tips: Break the pull-ups up early and often if you feel like hand tearing may be an issue for you. Fast singles can still get you a great ‘as prescribed’ time on this if you keep on it. That said, today is a day to practice mental toughness. Try and push yourself to do as many rounds as possible ‘unbroken’ or in as few sets as possible. Then, don’t leave anything left for the row. Really sell out on the last round of box jumps, and test your mental toughness with the final row.

Cash Out

Optional ‘Cash Out’: 4 min max cal row or airdyne