Driving Force CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Crossover symmetry

Activation protocol

Barbell Warm Up

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

Clean Technique Warm-Up

(5 reps of each, three times through the complex with barbell)

Clean-Grip RDL

Clean Pull from Below Knee

Front Squat

Hang Power Clean

Clean from Below Knee

Split Jerk warm up

5 press from split

5 jerk balance

5 split jerk


SC+ 2 FS + 2 SJ (5 sets btw 60-80% of max CJ)

Squat Clean + 2 Front Squats + 2 Split jerks
Rest 2min btw each set

Squat Clean (4×1)

Building from complex. Opportunity to work up to heavy clean based on how you are feeling today.

Focus on being explosive/bar path

Rest 2min btw sets


Metcon (No Measure)

5 sets

50m Sled/Prowler Sprints

Rest as needed
Go as heavy as possible but 50m must be unbroken (no stopping)