Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3x

bike :45 easy/:15 hard

Barbell Warm Up

5 GM 5 BS 5 ER 5 SP 5 FS 5 DL

Wall Shoulder stretch 1:00

wrists 1:00

spiderman lunge 1:00 each side

Movement Focus

Thruster

– Clean Set Up

– Keep Bar Close

– Fast Elbows

– High elbows on catch

– Drive out of squat

– Avoid pressing early

– Finish with head through arms fully locked out

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Wod Prep

5 Clean Pulls

Power Clean + 3 Push Press

Squat Clean + 3 Thrusters

Build to Heavy triple

Strength

Thruster (Build to Heavy Triple)

Bar taken from floor

Metcon

Metcon (Time)

18-14-10 / 15-12-9

Cal Bike

9-7-5

Thruster 135/95

6min Cap
Scaling/subs- Sub rower for bike. Thrusters should be unbroken but heavier than usual.