CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-12:00)

1:00 each “station”

Bike, air squats, sit ups, triceps/forearm smash w/ barbell, active Sampson

+

Barbell prep

+

Teach/practice (12-30:00):

–Burpees– plank to frog jump; practicing “snack x 5-7 reps

–SC– tall cleans no bar x 5-7 + clean pulls x 5-7 + tall cleans w/ bar

+

Specific Prep (30-35:00):

2-3 rounds building each round

8 WBS

4 burpees

2-3 squat cleans

Workout

Metcon (Time)

4 rounds for time

25 wall ball shots (20/14# 10’)

20 burpees

11 squat cleans (Max load 145/103)
INT: WBS / burpee / PC+FS

NOV: WBS / burpee / hang power clean / 20 air squats

NOTE: pick a weight and clean variation you are comfortable going 6-8 reps unbroken.

++ breathe through WBS and burpees and pace these nice and consistent each round to set your barbell work up

++ smaller but quicker sets on BB with short breaks, try to limit time staring at the bar AND shoot to go a bit faster on BB each round.

Mobility

Elevated pigeon + quad smash + childs pose