Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry

3×10 reps YTW

2 x

: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

Strength

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

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

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.