Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0:00-10:00

3x

10 pvc pass throughs

10 single arm db strict high pulls (ea. arm)

5 push up to downward dog

10:00-15:00

DB Snatch warm up

each arm

5 DB DL

5 DB HP with legs

5 DB Press

5 DB Snatch

15:00-20:00

Kip progression/teaching

20:00-25:00

wod discussion/scales

25:00-27:00

wod prep

10-15 ring rows

3 db snatch

5 pull ups

27:00-30:00

adajustments

30:00-51:00

wod

51:00

breakdown

Metcon

Metcon (Time)

FT:

50 DB Snatch 50/35

45 Pull ups

120 Push Ups

45 Pull Ups

50 DB Snatch

21min Cap
Stim: Another Murph prep workout with high volume of pull ups and push ups. 90 pull ups and 120 push ups are big numbers for some of us. Be smart with picking reps that we can not only accomplish in under the cap but also more importantly recover from. We don’t want to be wiped out for the rest of the week.

Subs/Scale: Less reps- ring rows- jumping pull ups.