The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Competition
Mobility: Hip
Strength
Snatch (5×3 )
Strength: 5 x 3 Snatch – 10 of 14 (5 sets of 3 reps, same weight across, approximately 75 – 85%)
Weighted Dips (5×5)
Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metcon
Happy Trails (Time)
For Time. 4 Rounds
8 Hang Power Clean (Health: 45lbs, Athletic*: 65lbs, Performance: 95lbs)
12 Box Jumps (Health: 12in, Athletic*: 20in, Performance: 24in)
Then 800m Run (After the 4th round)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 10 min
Cash Out
Hypertrophy: 3 sets of 8-12 neutral grip chin ups (on rings) super set with 8-12 single leg deadlifts