Driving Force CrossFit – CrossFit

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Warm-up (No Measure)

Wodapalooza Week

This week we will be doing the wza team qualifier workouts. Interested in seeing where you stack up? Grab yourself a team of 3 and sign up @ wodapalooza.com

Warm-up

Warm-up (No Measure)

3:00 Bike

3 x

10 Banded Right Side Steps

10 Banded Squats

10 Banded Left Side Steps

3x

:10 hang from bar

5 Push up to down dog

10 empty bar strict press

1:00 samson stretch each side

Empty bar back squat 5 reps wirth :03 pause

Metcon

Warm-up (No Measure)

Athlete choose Wod A, B, or C

Metcon (Time)

A:

3 Rounds of

10 Backsquats (185, 125Lbs)

20 Toes To Bar
Scaled option:

3 Rounds of

10 Backsquats (135, 95Lbs)

20 Hanging Knee Raises

If not signing up for qualifier bar taken from floor. If signing up then bar taken from rack

Metcon (Time)

B:

3 Rounds of

15 Backsquats (135, 95Lbs)

15 Hspu
Scaled option:

3 Rounds of

15 Backsquats (115, 85Lbs)

15 Hand Release Push-Ups

If not signing up for qualifier bar taken from floor. If signing up then bar taken from rack

Metcon (Time)

C:

3 Rounds of

20 Backsquats (95, 65Lbs)

5 Ring Muscle-Ups
Scaled option:

3 Rounds of

20 Backsquats (95, 65Lbs)

10 Pull-Ups

If not signing up for qualifier bar taken from floor. If signing up then bar taken from rack