Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0:00-10:00

3x

10 single arm sumo DL w/ Kb (ea. arm)

100′ Overhead carry w/ Kb (ea. Arm)

8 Banded Rows (band around rig eye level/ can use crossover sym.)

:20 Dead hang from bar

10:00-15:00

Barbell Warm Up

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

Shoulder to overhead

5 Push press

5 Push Jerk

15:00-20:00

Rope Climb j-hook

20:00-25:00

wod discussion/scaling

25:00-27:00

wod prep

12 ring rows

5 bfsu

3 s20

27:00-30:00

adjustments

30:00-46:00

Wod

46:00-50

breakdown

Metcon

Metcon (Time)

5 RFT

2 Rope Climbs

25 BFSU

15 Shoulder To Overhead 105/75

Rx+

5 RFT

2 Legless R.C/ Women- 1 legless + 1 legged

15 GHD Sit Ups

15 Shoulder To Overhead 135/95

16min Cap

Coach Jeff – 12:39 Rx+

Emiliana – 12:50 Rx+
Stim: Grip and core workout. Have urgency to get back on the rope each rd. Focus on efficient technique on overheads to reduce fatigue. If proficient at rope climbs exchange 1 legged for 1 legless. If comfortable with legless then 2 legless. Barbell weight should be a weight capable of being done in 2 sets.

Subs/scales: If ropes available 4 rope walk backs for each rc. Or 8 single arm ring row for 1 rc