Driving Force CrossFit – CrossFit

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Warm-up (No Measure)

3 x

200m Run

:20 dead hang from bar

7-10 ring rows w/ pause chest to rings


3 sets partner kip drill

5 reps each.

set 1- small kip shoulders only

set 2- larger kip adding lower body

set 3- kip with ” float”

Barbell warm up

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

5 thruster


5 thrusters @ working weight

5 c2b/pu or 1-2 ring mu

5 push up


Metcon (Time)


400m Run

25 Thrusters 75/55

10 C2B

15 Push Ups

Rest 2min after each rd

Rx+ 6 Ring M.U instead of c2b/push up

25min Cap
Stim: Run pace should be smooth we don’t want to blow ourselves up on run. Thrusters goal is to pick a weight that allows us to complete in 2 sets. If you have ring mu replace the c2b and push ups for ring mu. No more than 3 sets on mu each round.

sub/scale: 500m Row for run. Chin over bar for c2b. Jumping pull ups for pull ups.