CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-6:00)

200 Meter Run

10 Air Squats

10 Spidermans

10 Push-up to Down Dog

+

10 Medicine Ball Squats

10 Medicine Ball Deadlifts

10 Medicine Ball Push Press

+

Mobility (6-10:00)

Pigeon pose 1:00 / side

+

Childs pose 2:00

Teach/movement prep (10-25:00)

WBS:

5 WB front squats

5 WB thrusters

5 wall ball shots to partner

BBJO:

3 Step-up/Step-down

3 Jump-up/Step-down (lower box)

3 Jump-up/Step-down (workout height)

2 Burpee Box Jump Overs

DLs

Have some weight on bar (light weight)

5 Hip Hinge Deadlifts (Hip to Top of Knee)

5 Full Deadlifts

+

Build to Workout Weight

Specific Prep (25-30:00)

1 round at workout pace

100m run

9 WBS

6 DL

3 burpee box jumps overs

Workout

(30-55:00)

Metcon (Time)

For time (25:00 CAP)

400 Meter Run

50 Wall ball shots (20/14/10’)

400 Meter Run

35 Deadlifts (MAX load 135/95)

400 Meter Run

20 Burpee Box Jump Overs (24”/20”)

400 Meter Run

35 Deadlifts (MAX load 135/95)

400 Meter Run

50 Wallballs (20/14)
NOV: run 200s between each round 40 WBS / 30 DL / 20 burpee box step up

NOTES:

— Not running; 500m/400m row

— Push hard on the WBS/DL/BBJO and use 400m run as recovery between, so think about running at a 2 mile run pace so you can come in and go right to the bar/WB/box.

Mobility

Hamstring smash and floss on box + front rack stretch on mats