CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-7:00)

30 secs of each movement: Quad Stretch, Soldier Kicks, Cradle Stretch, 3 Air Squats + Broad Jump, Toe Walk, Heel Walk, High Knees, Butt Kickers

+

PVC Pass Throughs – 1:00 


+

Down Dog with Foot Pedal – 1:00

Teach/Move (7-18:00)

Snatch (w/ empty bar or PVC):

— SN pull (working full extension)

— SN high pull (elbows high & outside)

— Muscle SN (aggressive punch up to finish turn over)

— SN Drops (foot work and speed under bar)

— Hang power snatch (bring it all together)

+

Front Squat

— pause air squats, vertical torso, chest up—fight for position

— pause FS w/ empty bar on coach call–working on good bottom position, chest up, eyes up, elbows up

Strength

(18 – 35:00)

ADV: Front Squat (@40X1; 3 sets x 6 reps @73-78%; every 3 min)

Correction-tempo is 30X1

INT: Front Squat (@20X1; 3 sets x 6 reps (mod weight); every 3 min )

NOV: Front Squat (@20X1; 5 sets x 8-10 reps; rest 1:00)

Workout

(35-60:00)

Score each round is number of PS reps. If you do not complete any PS in any round, score is 0 and note in comments number of calories completed.

1: Metcon (AMRAP – Reps)

AMRAP 4:00

400 Meter Run

20/15 cal AB

Max Power Snatches (75/55)

rest 4:00
NOV: run / AB / KBS (increase KB weight each AMRAP)

2: Metcon (AMRAP – Reps)

AMRAP 4:00

400 Meter Run

15/10 cal AB

Max Power Snatches (95/65)

rest 4:00
NOV: run / AB / KBS (increase KB weight each AMRAP)

3: Metcon (AMRAP – Reps)

AMRAP 4:00:

400 Meter Run

10/7 cal AB

Max Power Snatches (115/80)
NOV: run / AB / KBS (increase KB weight each AMRAP)

NOTES:

**The snatches should be something that you can complete 25+ reps, 20+ reps. and 15+ reps unbroken if necessary when fresh

**Goal here is consistency of movement, whether that be sets of 3-5 or quick singles.

**The run and the bike definitely matter in these short 4-minute windows. However, holding back just a touch on the run will allow for athletes to push the pace on the bike and get to the snatches faster. There is an exponential return in calories based on the amount of power you put into the bike. If you are going to push one a little more than the other, the bike is where to do it.

Mobility

Tissue work on front and rear shoulders w/ lax + Happy Hour