CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-12:00)

30s each:

Slow Row + Slow Bike

Medium Row + Medium Bike

Push-up to Down Dog

Air Squats

Walkouts

Jumping jacks

+

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility (12-15:00)

Overhead Stretch on Wall/rig – :30 Seconds

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Teach/Movement Prep

(15-22:00)

Barbell Movements

Bend, Don’t Reach & Receiving Positions

Movement Prep

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

3 Strict Press

3 Push Press

3 Push Jerks

3 Clean and Jerks

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Strength

(25-35:00)

Metcon (Weight)

EMOTM for 10:00 (start light weight/ build small each 2 minutes

1) power snatch x 3-5 reps TnG

2) power clean and jerk x 3-5 reps TnG
NOV: not TnG, hang power snatch and hang power clean

Score = weight for last sets

Workout

(40-60:00)

Metcon (Time)

For Time:

15-12-9

Calorie Row

Power Snatch (95/65)

directly into…

15-12-9

Calorie AB

Clean and Jerks (95/65)
NOV: hang power snatch and hang power clean

NOTES:

**Barbell should be a load that you can complete 21+ repetitions unbroken when fresh.

**Within the workout, looking to accomplish each section in no more than three sets.

Mobility

hamstring smash on box + calf smash