Driving Force CrossFit – CrossFit

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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


Movement Focus:

Squat Clean


– 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.)


Squat Clean Classic (Weight)

10min EMOM

3 Squat cleans
same weight across. Should be somewhere between 60-75%

Metcon (No Measure)

Sled/Prowler Sprints

7x50m (Heavy as possible)