Driving Force CrossFit – CrossFit

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Warm-up (No Measure)

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


Back Squat (Heavy 5 Rep then 90% 80% for 5)

Find Heavy 5 rep for day then take 90% of that for a set of 5 and 80% for a set of 5.

Warm-up (No Measure)

Accessory :

Rear Leg Elevated Bulgarian Split Squats (bar on back or DB’s)

3×8 reps ea. leg


Metcon (AMRAP – Rounds)

10min Emom

10/7 Cal Bike Sprint
Stim: Do not pace this. Goal is to sprint each set.

Subs: Scale cals to 7/5.

Row for bike