Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0:00-3:00

400m easy run

3:00-15:00

Clean Technique Warm-Up

(5 reps of each, three times through the complex with barbell)

Clean-Grip RDL

Clean Pull from Below Knee

Front Squat

Hang Power Clean

Power Clean from Below Knee

Split Jerk warm up

5 press from split

5 jerk balance

5 split jerk

Build to starting weight

15:00-25:00

Lifting

25:00-30:00

Wod Discussion/ Set Up/scaling

30:00-32:00

Wod Prep:

3 kip swings

3 kip pull ups

3 c2b

or

8-12 ring rows

32:00-34:00

Adjustments

34:00-46:00

wod

46:00-55:00

Scores

Closing

Breakdown

Strength

Metcon (Weight)

5 Sets Every 2min

3x Power Cleans (no tng) + 1x Split Jerk on final rep
65-80% of CJ. Can build each set or remain same weight across depending on feel/ technique

Metcon

Metcon (AMRAP – Reps)

2 sets:

6min Amrap

400m Run

Amrap

6 Deadlifts 225/155 Rx+ 275/185

12 Chest to Bar Pull Ups

@6:00 mark repeat

Score = total reps
Stim: Two shorter amraps with no rest btw. Goal is around 2 rds in the amrap portion. Scale back weight or go to regular pull ups to achieve goal.

Subs: If 400m run is slower than 3:00 scale back to 200m runs. 1000m Bike for run. Ring Rows/ jumping pull ups for pull ups