Driving Force CrossFit – CrossFit
Warm-up (No Measure)
3×10 reps YTW
:30 jump rope
7 walk out w/ push up
Push Press warm up
10 strict press
10 push press (emphasis straight dip)
review today’s Tempo :02 at top/ :03 negative
Push Press (Tempo Push Press 4×6)
:02 hold on lockout/ :03 negative lower to shoulders
Focus on holding tempo over weight on bar.
*Super set with Tempo Foot Elevated Ring Row x 6 reps
:02 hold at chest/ :03 negative
rest 2min btw sets
if you are unable to make rings to chest/ perform with feet on floor. focus on the strict strength of the pull
Metcon (AMRAP – Rounds and Reps)
35 Double Unders
15 Kettlebell Swings 53/35 Rx+ 70/44
Stim: short and quick with minimum rest btw movements. Focus on picking up rope right away after last swing.
Scale/subs: 50 single unders for du. Eye level swings if mobility isn’t there.