The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Practice
Mobility: Hip
General warm up: Coach Led
Strength
Strength:
5×3 Front Box Squat
(5 sets of 3 reps, same weight across, approximately 65-75% of max Front Squat)
Super Set:
5×5 weighted strict pull up – or progression
(5 sets of 5 reps, “across,” scale to the same challenge)
Front Squat (5 set x 3 reps)
Weighted Pull-ups (5 sets x 5 reps)
Metcon
Red Packard (Time)
For Time CAP 11
15 ‘high’ box jumps (Performance: 30”, Athletic*: 24”, Health: 20”)
10 squat snatches –
**power snatch to OHS is acceptable**(Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)
15 clean and jerks (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 9 minutes
Scale up RX+: 36/30″ Box
Cash Out
Optional ‘Cash Out’: 1 minute of wall ball, 1 minute of single arm kettlebell snatch (from swing) , 3 rounds