CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Warm up (0-10:00)

200m jog (easy pace) + 30s Push-up to Down Dog

+

200m jog (moderate pace) + 30s Active Spidermans

+

100m jog (fast pace) + 30s Active Samson

+

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility (10-15:00)

Front Rack Stretch – 1 Minute

Banded hip/posterior chain floss – 2 Minutes per leg

Teach/Movement Prep

(15-35:00)

Deadlifts – “Shins Vertical” & “Press Through the Floor”

***Movement Prep***

With Empty Barbell

5 Hip Hinge Deadlifts (Hip to Top of Knee)

5 Full Deadlifts

Hang Power Cleans

“Sponges” & “Hook Grip”

***Movement Prep***

Hold Finish Position – 5 seconds

High Hang Power Clean – 5 reps

Hang Power Clean – 5 reps

Push Jerks

“Forearms” & “Jump and Drop”

***Movement Prep***

Hold Finish Position – 5 seconds

Hold Dip Position – 5 seconds

3 Push Jerks

+

5-7 minutes to build to working weight for last round

Workout

(40-60:00)

Captain Crunch (3 Rounds for calories)

AMRAP 4:00

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:00

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:00

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining
NOV: keep weight on bar same for all 3 AMRAPs

NOTES:

**Choose weights on the barbell that you can cycle 25+, 20+, and 15+ unbroken push jerks respectively.

**In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories.

SCORE =

# of cals completed in each AMRAP. If you do not complete a single calorie, record a score of 0, and make note in comments on how far you got on barbell portion.

Mobility

forearm smash and stretch + foam roll back