CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Warm-up (No Measure)

1:00 each:

-air squat

-sit up

-jumping jacks

-arm swings

-leg swings

3:00 Olympic wall sit (internal or external rotation bias)

banded super front rack 1:30/side

Strength

20:00 Minutes

ADV: Front Squat (build to 85% of 1RM in 12:00 )

INTIN: Front Squat ( build to a tough single in 12:00 )

NOV: Front Squat ( 6,6,4,4,3,3; build each set; rest 1:30 )

Workout

Metcon (4 Rounds for reps)

EMOTM for 20:00

1= 2-3 clean (full) and jerk 165/115

2= 2 turkish get up per side 45/30

3= 10-15 wall ball shots 20/14 10/9

4= 6-12 pull ups
INT: PC + jerk (135/95) / TGU (modify wt.) / 10-12 WBS / 6-8 PU

NOV: 5 heavy Russian KBS / TGU (modify wt.) / 8-10 WBS / 6-8 jumping pull up w/ controlled lower

Score is total reps of each movement

Round 1 = Total # C&J

Round 2= Total TGU

Round 3=Total WBS

Round 4=Total Pull Ups

Mobility

8:00 Minute Quad smash + couch stretch