Driving Force CrossFit – STP

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Warm-up (No Measure)

1. Squat Clean

On the Minute x 12 (3 Rounds):

Minute 1: 3 Reps @ 70%

Minute 2: 2 Reps @ 75%

Minute 3: 1 Rep @ 80-86%

Minute 4: Rest

In the 12 min emom

We are looking to establish great technique with the lighter weight.

As the emom progresses the weight gets heavier. We want to focus on the technique to stay the same. And feel the same as lighter weights.

2. Midline

Not For Time:

1:00 L-Sit Hold

2:00 D-Ball Hold (100/70)

:30 Second L-Sit Hold

1:00 D-Bal Hold (100/70)

:15 Second L-Sit Hold

:30s D-Bal Hold (100/70)

Everything in crossfit is created by the force that we produce when we have a strong, stable core.

With this not for time section we want to focus on accumulating the hold time while holding good posture and not hyperextending the back with the DBall holds.

Let’s have a great time moving some weight.