CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-8:00)

2 rounds

10 air squats

5 sit ups

10 ring rows

5 push ups

+

banded OH distraction 1:00/side

+

Olympic wall sit 2:00

Strength

(15-30:00)

AD/IN: Back Squat (@20X1; 4 reps (80-85%) x 4 sets; every 3:00)

all sets at same weight

NOV: Back Squat (@20X1; 4 sets x 6-8 reps; rest 1:30)

Workout

(35-60:00)

Metcon (Time)

50’ DB OH lunge right hand (MAX load 55/35)

22/18 cal AB

27 CTB pull ups

31 HSPU

100 sit ups

31 HSPU

27 CTB pull ups

22/18 cal AB

50’ DB OH lunge left hand
INT: DB lunge in FR / AB / pull ups / 14 wall walks / sit ups

NOV: lunge (no weight) / AB (13/11 cals) / 22 ring rows / 22 DB push press / 75 sit ups

NOTES:

**have game plan for fractioning reps, and be a bit conservative on the first section of CTB and HSPU.

**if you do not have at least 8-10 unbroken reps of either CTB or HSPU (or both) consider modifying movements to a version you can complete 8-10 unbroken reps when fresh

SCORING: Add 1 sec to time for each rep not completed under time cap. for lunges, every 5′ = 1 rep

Mobility

Coaches choice!