6/19/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-4:00 joint warm up shoulder circles hip circles back twists elbow rotations wrist circles spiderman lunge child’s pose 4-20min Clean Technique Warm-Up (5 reps of each,...

6/18/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-12:00 400m Run 3x 10 pvc pass throughs 10 single arm db strict high pulls (ea. arm) 5 push up to downward dog 12:00-25:00 Hang Power Snatch Warm Up/Review 5 GM 5 SN Press 5 SN...

6/17/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)RETESTING WEEK IS NEXT WEEK.Warm-upWarm-up (No Measure)Pull Up Training 3-5 sets Level 1- 5 strict banded pull ups + 2 jumping Level 2- 1-5 strict + partner assisted 3-5 reps Level 3- 2-5...

6/15/19

Driving Force CrossFit – CrossFitView Public WhiteboardMetcon (Time)Teams of 2 2K Partner Run – run together holding band 400′ DB FR Walking Lunge- alternate every 25′ 120 Push Ups

6/14/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10:00 3x 20 jumping jacks 15 banded good mornings 10 glute bridge raises – hold and squeeze top for :02 10-20:00 Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL 20:00-30:00...

6/13/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-10:00 400m Run Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers...