Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 x

Bike :45 easy :15 hard

3 x

8 alt box step ups

5 walk out to push up

8 knuckle drags

DB warm up

5 DB DL 5 DB HP 5 DB Press 5 DB Snatch

Movement Focus

Devil Press https://youtu.be/fMW7am95jso

The Devil Press is a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch.

Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.

Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells

Wod prep

3 devils press (light)

2 Db step ups (light)

2 Devils press (working weight)

2 DB step ups (working weight)

Metcon

Metcon (AMRAP – Reps)

16 minute AMRAP

Devil Press (50, 35lbs)

Alt. DB Step-ups (24, 20in)

2/2, 4/4, 6/6, 8/8, 10/10, etc
Scaling/subs- pick manageable weights for db’s. Lower box height for step ups