The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Mental Toughness
*Open participants Practice Context
Warm-up
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations.
Plan on doing at least 4-6 ‘sets’.
*Open participants stay light and work on good mechanics.
Strength
Strength: : 9×1 deficit deadlift
(9 sets of 1 rep, same weight across, approximately 80 – 90% of max)
Open participants stay around 50-60% and focus on speed during the lift.
Super Set: 9×2 strict weighted ring dip (or progressions)
(9 sets of 2 reps, “across,” scale to the same challenge)
Open participants work on kipping ring dips or EZ dips.
Defecit Deadlift ( 9 x 1 )
Deadlift with a 2″ Defecit
Ring Dips (9 x 2 )
Peter and the Wolf (The Foundry) (AMRAP – Rounds and Reps)
7 minute AMRAP
100m sprint (= 1 “rep)
2 ‘heavy’ kettlebell swings –American- (Health: 35lbs, Athletic*: 53lbs, Performance: 70lbs)
100m sprint (= 1 “rep)
4 ‘heavy’ kettlebell swings, 100m sprint (= 1 “rep)
6 ‘heavy’ kettlebell swings, 100m sprint (= 1 “rep)
8 ‘heavy’ kettlebell swings, 100m sprint
Etc. (until the time runs out, keep doing one sprint, and adding two reps to the kb swings).*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 40-100 reps, Open participants use health
Cash Out
Optional ‘Cash Out’:
– 50m farmer carry,
– 15 wall ball,
3 rounds