The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Competition

Mobility: Shoulder

Coach’s Choice General Warm Up

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) clean and jerk or 3 reps on the minute for 7 minutes at 50-60%.


Snow Tires (AMRAP – Rounds and Reps)

14 minute AMRAP (As many rounds as possible)

8 Clean and jerk (Performance: 135lb / Athletic: 85lb* / Health: 55lb)

40′ Overhead Plate Lunge (Performance: 45lb / Athletic: 25lb* / Health: 15lb)

40 Double unders* (Health: 4 singles + 1 DU attempt x 10)

1 min rest

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

Scaling Guide: 3-6 Rounds, Scale Up: 155/105 clean and jerk


Coaching Tips: Your shoulders will be taxed from the overhead lunges and the double unders, so make sure you use an actual “Jerk” for the C&J portion. Making these into smaller sets earlier on (and dropping from overhead) will also help with the shoulders. On the double unders, keep pushing and don’t let yourself slow down and take unnecessary rests just because you tripped up (and not because you are tired). Optional: skip the last rest if you finish a round with less than 2 min to go.