Driving Force CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

0:00-8:00

3 x

1:00 Bike

3 Cossack Squats per leg

Bottom of squat hold with heel lifts x4

5 push up to down dog

8:00-10:00

1x

:20 Pigeon pose w/ twist ea. side

:20 samson stretch ea. side

:20 child’s pose

10:00-20:00

Barbell Warm Up

5’s

Review HPS/Thruster/HPC/OHS

20-25:00

wod dicussion

25:00-40:00

Prep

2min AB @ easy spin

5 Hang Snatch + 5 Thrusters

3-5 BBJOs

5 Hang Power Cleans + 5 OHS

3-5 BBJOs

Rest 5min

Metcon

Warm-up (No Measure)

40:00-50:00

19 Test 5 (AMRAP – Reps)

10min AMRAP

20 Hang Power Snatch

10 BBJO 24″/20″

20 Thrusters

10 BBJO

20 Hang Power Cleans

10 BBJO

20 Overhead Squats

10 BBJO

Barbell – 115/80

Burpee Box Jump Overs – Box facing
Stim: Chipper amrap where finishing a full round should be challenging. Weight should something we can cycle for multiple reps.

Subs: Bar-facing burpees for those unable to box jump