Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-10m

3:00 easy bike

Joint flow:

shoulder circles

hip circles

back twists

elbow rotations

wrist circles

spiderman lunge

child’s pose

10-20m

Barbell Warm Up

5 GM 5 BS 5 ER 5 SP 5 FS 5 DL

Clean and Jerk prep

– 3 Clean Pull

– 3 PC

– 3 Tall Clean

– 3 PPress

– 3 PJ

– 1-2 sets of complex w/ empty bar

3 PC + 3 HSC + 3 PJ

Build to weight

25-35m

strength

Strength

Metcon (Weight)

5 Sets (every 2min)

3 Power Cleans + 3 Hang Squat Cleans + 3 Push Jerk
All sets same weight across. 65% range of CJ

Metcon

Warm-up (No Measure)

40-50m

Warm-up (No Measure)

Prep:

:10 bike sprint

3 PS

10 Ring Row

rest 1-2min

:10 bike sprint

3 c2b/p.u

rest 2min

Metcon (Time)

FT:

21/16 Cal Bike

15 Power Snatch 75/55

12 Chest To Bar Pull Ups

9 Hand Release Push Ups

5min Cap

RX+

21/16 Cal Bike

15 Power Snatch 95/65

9 Ring M.U
#Fullsend

This is a SPRINT! Respect the 5min cap and scale to hit the stimulus

subs- chin over bar p.u – ring rows