Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike

Hip Band circuit

10 steps to left

10 steps to right

10 squats

x 2

Wrist Stretch

Hip/Ankle stretch

Front Rack stretch on floor

Barbell Warm Up

5’s

Movement Focus:

Squat Clean

Review

– Start position – Butt down chest up shoulders over bar

– first Pull (leading with chest hips rise with chest. (Staying over bar until bar reaches power position)

– 2nd pull (driving legs through floor. Keeping bar close as possible

– 3rd pull- Pulling under Not Up! Actively pull yourself under (wrap elbows around meeting bar at peak height.)

Strength

Metcon (Weight)

Emom x 5

5 Squat Cleans

Rest 2min
Choose weight as you see fit. Same weight across

Metcon (Weight)

Emom x 5

3 Squat Cleans

Rest 2min
Increase weight from previous emom. Use same weight across

Metcon (Weight)

Emom x 5

1 Squat Clean
Increase weight from previous emom.