Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0:00-10:00

3 x

:20 medball cleans

:10 rest

:20 plank on forearms

:10 rest

10:00-14:00

Openers

1:00 Hip

1:00 ankle

1:00 T-Spine

14:00-20:00

Clean Technique Warm-Up

(5 reps of each, three times through the complex with barbell)

Clean-Grip RDL

Clean Pull from Below Knee

Front Squat

Hang Power Clean

Clean from Below Knee

Press

Push Press

Push Jerk

20:00-22:00

EMOM discussion

22:00-26:00

Macho Man EMOM

26:00-30:00

Metcon review

Strength

Metcon (Weight)

5min EMOM

1 RD of Macho Man @ 10lbs heavier than test weight
macho man = 3 power clean + 3 front squat + 3 shoulder to overhead

Metcon

Warm-up (No Measure)

30:00-33:00

Primer

5 WB

3 T2B

1-3 DL

35:00-50:00

Metcon (AMRAP – Reps)

9min Ladder

3 Wallballs 20/14

3 T2B

3 Deadlifts 225/155

6 WB

6 T2B

6 DL

9,9,9

12,12,12 ect..

continue adding 3 reps
Ladder format are workouts that tempt you to come out a little too fast. Goal is to still be in control of breathing and pace entering the high rep rounds.

Subs: Kipping knees to chest for t2b with kip being priority.