CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-10:00)

Line Drills

Quad Stretch, Knee to Chest, Knuckle Drags, Carioca, Walkouts, Toe Walk, Heel Walk, 3 Air Squats + Broad Jump, High Knees, Butt Kickers, Skip for Height, Skip for Distance

Mobility (10-15:00)

Kettlebell Ankle Stretch – 1:00 Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Childs Pose on Kettlebell – 1:00

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Teach/Movement Prep

(15-30:00)

Kettlebell Swings

“Arms Straight” & “Extend Hard”

***Movement Prep***

Performed with lighter Kettlebell

5 Kettlebell Deadlifts

5 Hip Pops

5 Russian Swings

5 Full Swings

Goblet Squats

“Bottoms Up” & “Bell on Chest”

***Movement Prep***

Performed with lighter weight

Establish Hand Position

8 Goblet Squats

+

Practice round

1 Round with (workout weight)

200 Meter Run

5 Kettlebell Swings

5 Goblet Squats

Workout

(30-60:00)

Metcon (Time)

For time

1 Mile Run

21 Kettlebell Swings (MAX 70/53)

21 Goblet Squats (70/53)

800 Meter Run

15 Kettlebell Swings

15 Goblet Squats

400 Meter Run

9 Kettlebell Swings

9 Goblet Squats
NOTES:

**Choose a weight on the KB that YOU KNOW you can complete the round of 21’s unbroken. Should be a weight that is more than you are accustomed to using, but nothing you would get “stuck” on.

**RUN Sub = 1600m/800m/400m on the rower.