Driving Force CrossFit – CrossFit
Warm-up (No Measure)
: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 thrusters @ working weight
5 c2b/pu or 1-2 ring mu
5 push up
25 Thrusters 75/55
15 Push Ups
Rest 2min after each rd
Rx+ 6 Ring M.U instead of c2b/push up
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.