CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-10:00)

Jog 400m

+

3 rounds

10 push up to side plank (5/side)

10 sit ups

10 air squats

10 box step ups (5/leg)

Mobility (10-18:00)

Banded OH distraction 1:00/ arm

Elevated pigeon on box 1:00/ leg

Calf smash 1:00/leg (on KB handle)

Ankle mobility 1:00/leg

Teach/Movement Prep

(18-30:00)

Push press & KBS = Driving through heals & big hips

While the movements are different, a lot of the execution of the PP and KBS are similar.

Movement Prep

5-7 reps each w/ empty bar

strict press

dip with 5 sec hold then drive/push bar off shoulders

push press (focusing on above cues)

5-7 reps w/ KB:

KB DL

Russian swings

American swings

Box jumps – elevating hips & tucking feet. Also talk about step down versus jumping down

Movement prep

5-7 reps each: tuck jumps, box step ups, box jumps w/ step down

+

practice round

5 PP

7 KBS

5 box jumps

Workout

(35-55:00)

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Women RX = PP (75#), KBS (35#), Box jump (20″)

INT/NOV: modify weight to something you can do 15+ reps unbroken fresh / box step ups