Driving Force CrossFit – CrossFit

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Warm-up (No Measure)

3 x

:10 plate hops :20 rest

1:00 child’s pose (push chest to floor focusing on shoulders and upper back stretch)


10 pvc passthroughs

8 walk outs with push up

8 tempo OHS pause in bottom

Overhead Squat review

– Correct grip on bar

– active shoulders (pushing up on bar)

– vertical chest

– full depth (sit all the way down into the squat. No one cares how much weight you can do if you 1/2 squat. The Ohs is about mobility and stability not a strength test)

Chipper warm up

3 reps each movement


Metcon (Time)

15 Overhead Squats 115/80 Rx+ 155/105

30 HSPU Rx+ Strict

45 Toes to Bar

90 Double Unders

45 Lateral Burpees Over The Bar

30 Alt DB Snatch 50/35

Rx+ 70/45

15 Overhead Squats

22min Cap
Stim: Fun chipper that will put your shoulder stamina and overhead positions under fatigue. OHS weight should be mod. heavy for that many reps/ you may need to break up. DB’s should be slightly heavier than what you usually use. Time Cap is not super aggressive but you will have to push and be smart on your sets to finish.

Scales/Subs: Full depth on ohs scale to achieve. Hand release push ups for hspu. Kipping knees to chest for t2b. 200 singles for d.u