Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0:00-10:00

3x

10 Plate halos (https://youtu.be/hGl741wWdpA)

6 DB high pulls ea,. arm

6 bottoms up kettlebell press ea. side

:30 Plank hold

10:00-15:00

Crossover symmetry

YTW’s 2×10

15:00-20:00

3 sets

5 scap retracts (hanging on bar)

5 kip swings

10 tempo ring rows

20-25:00

Test review

25:00-32:00

Gymnastics

Warm-up (No Measure)

Choose one to test A,B or C. You will retest same on retest.

A- 100 Pull ups for time

B- 75 Chest to Bar Pull Ups for time

C- 50 Bar Muscle Ups for time

12min Cap on each

If you do not have pull ups- complete 10min emom of strict pulling work (negatives/ ring rows/ vertical bar row)

100 Pull Ups (Time)

100 pull ups for time any style

75 Chest To Bar (Time)

75 chest to bar pull ups for time

50 Bar Muscle Ups (Time)

50 Bar Muscle Ups for time

Warm-up (No Measure)

40-50:00

Accessory Work

Warm-up (No Measure)

5 RDS

8 KB floor press

:15 Dual KB Hollow Flutter Kicks

8 KB Glute Bridge Floor Press

:15 Dual KB Hollow Rocks

rest 1:00