Driving Force CrossFit – CrossFit

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Warm-up (No Measure)

This week we are deloading from the strength lifts. Next week will be testing week.

We will be testing:

10RM Back Squat

3RM TNG Clean

5RM Push Press


Warm-up (No Measure)

Circle Run every :10-30 coach calls out movements

(Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Air Squats

Ring Rows)

Calve/ankle/ shoulder stretching

Wod Discussion/Scaling


Metcon (Time)

800m Run

7 Bar Muscle Ups

20 Push Ups

20 Goblet Squats (HAP) + 20 Air Squats

400m Run

14 Strict Pull Ups

20 Push Ups

10 Goblet Squats + 40 Air Squats

800m Run

21 Pull ups

20 Push Ups

60 Air Squats

30min Cap
Stim: Murph prep. Longer workout that will help prepare us for the beast of a workout Murph is. Focusing on pacing and breathing. Small sort breaks. Pick distances on runs that allows to be consistently run. Avoid walking

Scaling/subs: burpee chest to bar/p.u for bar mu. strict ring rows for strict pu. jumping pull ups for pull ups.