CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-12:00)

2:00 Bike

2:00 Row

+

front/lateral raise, press, external rotation w/ plates

+

banded OH distraction 1:00/each side

+

barbell prep

5 good mornings

5 back squats

5 strict press

5 elbow rotations

5 front squats

5 stiff legged deadlift

Teach/Movement Prep

DL, FS, S2OH, HPC

+

5 minutes to build to working weight/set up workout

+

Specific prep- 1 Round/ practice breathing and transitions between movements

3 DL

10 DU/Single

3 front squats

4 bar facing burpess

3 s2oh

10 DU/single

3 hpc

4 bar facing burpees

Workout

Metcon (Time)

Metcon
For Time 25:00 Cap

20 deadlifts (135/95)

15 bar facing burpees

50 DU

20 Front Squats

15 bar facing burpees

50 DU

20 S2OH

15 bar facing burpees

50 DU

20 hang power cleans

15 bar facing burpees

50 DU

INT: (115/80) / 1:00 DU practice

Nov: weight on bar should be light with focus on proper form for all barbell movements / regular burpees / 75 singles

Notes:

Load on barbell should be something athletes could do 20 reps fresh on each movement