CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-12:00)

Line drills:

“over/under” Side Lunge, Walking Samson, Walking Spidermans, walking inch worms, 3 Air Squats + Broad Jump, High Knees, Butt Kickers, Skip for Height, Skip for Distance

Mobility (12-15:00)

Childs Pose on Box – 1:00

Pigeon Pose on Box – :30 Seconds Each Side

Teach/Movement Prep

(15-30:00)

Box Jump Overs

Hips – Knees, Pivot and Step Down

Movement Prep

4 Box Step-ups (each leg)

4 Box Step-overs (total, with pivot)

2 Box Jump Overs

Deadlift – Press, Not Pull & Finish Position

Movement Prep

Establish Start Position

5 Reps – Shins to Knees

Establish Finish Position

5 Reps – Knees to Hips

5 Full Deadlifts

Push Jerk – Launch & Land and Controlled Dip

Movement Prep

5 Strict Press

Establish Dip Position

5 Push Press

Establish Land Position

5 Push Jerks

Than add a little weight to barbell for practice round 1:

6 DL

6 BJOs

6 PJ

Then build to workout weight for

1 round:

4 DL

4 BJO

4 PJ

Workout

(40-60:00)

Metcon (Time)

4 Rounds:

21 Deadlifts (MAX 135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (MAX 135/95)
NOV: DL / box step up & overs / push press

NOTES:

**Choosing a weight on the barbell that you can go unbroken on the push jerk every single round. Think a weight you can cycle for 20+ reps when fresh.

**Consistent movement is the name of the game today. With a lighter barbell, it is really easy for athletes to hold on for an unbroken set of deadlifts and quick box jump overs in the first round. HOWEVER, In this four rounder, let’s approach rounds 1 and 2 like we envision breaking up round three. If that is two sets of deadlifts and controlled box jumps, that can be the strategy for the first half of the workout. Doing so will allow athletes to hold on for unbroken push jerks and not slow down as the workout progresses.

Mobility

Foam roll back 5:00 + childs Pose