Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

STRENGTH DAY

3x

10 Banded lat steps each direction

10 Banded Squats

3x

5-10 slow negative push up w:03 pause right before chest touches floor

15 light band pull aparts

Movment Focus

Bench Press

– Grip on bar

– Feet placement (on balls of feet)

– Elbows maintain to side of body (no flaring out )

– Control decent

– Full body lift (push into floor with legs)

Strength

Front Squat (5×5 )

If you do not know your 5 rep max build to a 5 rep max. If you know then 5 sets across @85-90% of 5 rep max

Bench Press (5×5)

MUST HAVE SPOTTER AT ALL TIMES.

If you do not know your 5 rep max build to a 5 rep max. If you know then 5 sets across @85-90% of 5 rep max