CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-10:00)

:20 Seconds each:

Jumping Jacks + air squats

Single Unders + Kuckle Drags

Single Unders + lunges in place

Double Under Practice + Sit-ups

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

Pigeon Pose – 1 Minute Each Side

Teach/Movement Prep

Front Squat – GOOD tempo & “Elbows First”

Double Unders – “Hands in Front of Hips” & “Steady Jump”

Abmat Sit-ups – “Range of Motion” “Throw Arms and Breathe”

Strength

(25-45:00)

ADV: Front Squat (@40X1; 3 reps (82.5-87.5%); every 4 min x 3 sets )

INT: Front Squat (@10X1; 3 reps (82.5-87.5%); every 4 min x 3 sets )

NOV: Front Squat (@10X1; 5 sets x 8-10 reps; build from previous wk)

Workout

(50-60:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

15 Abmat Sit-Ups

30 Double Unders (INT/NOV: 60 single unders)
NOTES:

**Looking for 8 minutes of consistent movement on the conditioning piece.

**This workout is about controlling the breath. Double unders are significantly more challenging with a high heart rate. The better athletes are moving on the rope, the lower their heart rate will be.. Breathing at the top of sit-ups will also help keep the heart rate in check.

**If you are proficient on double unders, looking to go unbroken here. If double unders are a difficult movement, breaking these up into 15-15 or 20-10 will lead to consistency across.

Mobility

Calf smash & quad smash