Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0:00-10:00

3 x

:30 Bike

10 alternating lunges

10 Banded squats

:15 plank on forearms

1:00 ankle stretch (kb on top of knee pushing stretch)

12:00-17:00

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)

Start building

17:00-37:00

Find 10RM

37:00-40:00

wod discussion/scales

40:00-50:00

wod

55:00

breakdown

Strength

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.

Metcon

Metcon (Time)

3 RFT

20 Wallball 20/14

50′ Walking Lunge w/ DB’s (farmer carry style) 50’s/35’s

10min Cap
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