Driving Force CrossFit – CrossFit
Warm-up (No Measure)
10 alternating lunges
10 Banded squats
:15 plank on forearms
1:00 ankle stretch (kb on top of knee pushing stretch)
Back Squat warm up
5 empty bar Slow tempo reps with pause in bottom. Explode up
Review correct core bracing. (Big belly breath filling 360 degrees with air: low back/obliques/stomach. Brace down and push out. Squeeze bar into back creating a tight upper back. Hold brace for entire rep. Exhale and re-brace at top of each rep)
Back Squat (10RM)
Today will find our 10 rep max. Refer back to 4/29 goal should be around 15-30lb heavier than what we did for 4×10.
When building up only perform 1-2 reps until we get to weight for 10rm.
20 Wallball 20/14
50′ Walking Lunge w/ DB’s (farmer carry style) 50’s/35’s
Stim: Shorter workout sub 10min. Leg burner. Goal is to lunge at least 25′ unbroken each rd.
Subs/Scale: Body weight only lunges. If unable to perform lunge replace with 20 box step ups