CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-10:00)

Bike 3:00 increase pace every minute

+

2 rounds

4 push up to side plank

5 pull ups/ring row

5 DB press

10 jumping jacks

Mobility (10-12:00)

Banded OH distraction 1:00 per side

Teach/Movement Prep

(12-30:00)

Bar MU-Focus on bringing the hips close to the bar. Really trying not to chicken wing today. Ex. Banded MU, jumping MU, kip swings focusing on bringing hips to the bar with arms STRAIGHT

T2b-break it up early and often, driving the chest forward to create momentum for the kip

Specific prep (30-33:00)

5 cal bike

1-3 bar MU

15 DU

3-5 t2b

Workout

Grip It & Rip It – Pt.1 (AMRAP – Rounds and Reps)

AMRAP 8:00

10/8 cal Assault Bike

5 bar Muscle up

REST 3:00
INT: AB (10/8) / 5 ring dips

NOV: AB (7/6) / 10 banded dips

Grip It & Rip It – Pt.2 (AMRAP – Rounds and Reps)

AMRAP 8:00

35 Double unders

15 Toes to Bar
INT: 1:00 DU attempts OR 15 DU / 10 T2B

NOV: 50 Single unders / 15 abmat sit ups

This is a testing piece today, encourage athletes to make notes on modifications and try to stick to INT/NOV prescriptions as best possible if modifying.

Mobility

OH distraction, rollout forearms