Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 x

8 Scap Pull Ups

8 Scap Push Ups on forearms

10 band pull aparts

6 KB Strict high pull (ea. arm)

6 Bottoms Up KB Press (ea. arm)

DB Snatch Review

– 5 DL

– 5 HPull

– 5 Snatch

Kipping Review Drills

-Hollow Body

– Using Lats

– Chest to bar

– Pull Ups

Jump Rope Warm Up

2x 10 reps each

side straddle jumps

forward straddle jumps

skiers

single leg

rest 1:00

2 x

20 d.u

Metcon

Metcon (Time)

3 Sets

72 D.U

18 Chest to bar

12 Strict HSPU Rx+ 100′ HS Walk

6 DB Snatch (Heavy)

Rest 3min btw sets

Score = total time including rest
Today’s goal is to negative split each set (80%- 90%- 100% effort )

Subs- 75 singles for d.u. chin over bar – ring row for c2b

4 Wall Walk Ups for Strict HSPU

Wall walks- comp standard -sub to safe height