Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

The Open is over. Time to get strong. For the next two months we will be lifting on Mondays, Wednesdays and Fridays.

3 x

:30 Bike

10 alternating lunges

10 Banded squats

:15 plank on forearms

1:00 ankle stretch (kb on top of knee pushing stretch)

Back Squat warm up

5 empty bar Slow tempo reps with pause in bottom. Explode up

Review correct core bracing. (Big belly breath filling 360 degrees with air: low back/obliques/stomach. Brace down and push out. Squeeze bar into back creating a tight upper back. Hold brace for entire rep. Exhale and re-brace at top of each rep)

Build to starting weight

Strength

Back Squat (5-2-5-2-5-2)

Start 5’s @ 70-75% build each set

Start 2’s @80-85% build each set

If we don’t know % go based on feel. 5’s should be a weight we could get max 8-10reps

2’s should be weight we could get max 5-6 reps

Back Squat

Warm-up (No Measure)

Rest 3min After last set of 2

Back Squat (1×20)

@55% all 20 reps unbroken. focus on positions and breathing

Metcon

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

35 D.U

10 Box Step Overs 24/20 (50’s/35’s)
Stim: short and intense after the squats. Step ups are alternating

Subs/Scale: 50 single unders for d.u. / Lower box and weight for step ups