CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

25:00

Hamstring smash w/ lax ball on box 2:00/leg

+

Banded OH distraction 2:00/arm

+

3 rounds @ warm up pace

1 wall walk

5 goblet squats @ 33X1

10 russian KBS

15 banded good mornings or empty bar good mornings

+

Specific Prep:

2-3 rounds

3-5 DL building each set to working weight

1-3 HSPU

3-5 DL

1-3 HSPU

Rest 1-2:00 between rounds, working on pacing and breathing for workout

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
INT: 21-15-9 DL (MAX load 185/115) + 9-6-3 wall walks OR 21-15-9 DB strict press

NOV: 21-15-9 DL + hand release push ups

Mobility

Banded hip distraction + foam roll back and/or hamstrings + pigeon pose

Summer Time Accessory Work

Metcon (Time)

One time through @ HARD effort; work:rest = 1:1

100m Run

200m Run

400m Run

800m Run

400m Run

200m Run

100m Run
score is total time to complete al sets including rest time