Driving Force CrossFit – STP

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Metcon (Weight)

WOD BRIEF + WARM UP

:30SEC HAND STAND HOLD

10 SPIDERMAN

:45SEC HAND STAND HOLD

10 AIR SQUATS

:60SEC HAND STAND HOLD

5 PUSHUPS DOWNDOG

MOBILITY + ACTIVATION

BANDED WORK

ANKLES + KNEES + GLUTES + HIPS

TEACHING:

CLEAN PULLS: TODAY WE WANT TO WORK ON MOVING KNEES OUT THE WAY ON TIME AND KEEPING BAR PATH AS CLOSE AS POSSIBLE

HANG POWER CLEAN: CONCENTRATE ON FULL EXTENSION FIRST THEN ONLY THEN FAST ELBOWS UNDERNEATH BARBELL

PUSH JERK: WE ARE CONCENTRANING ON FIRST DIP MAKING SURE KNEES ARE TRACKING TOES AND THAT WE ARE KEEPING CHEST UP.

WOD:

10 SETS ON THE MINUTE

CLEAN PULL + HANG POWER CLEAN + PUSH JERK