CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-8:00)

3:00 assault bike

AMRAP 3:00

7 air squats + 5 sit ups + 3 push ups

(coaches can split up class and have half start on bike and half start on other)

+

Mobility (8-15:00)

Olympic wall sit 2:00

Olympic wall sit w/ ext. rotation 1:30 per side

Banded ankle mobility 1:00/side

Teach/Movement Prep

(15-20:00)

Squat: ensure mechanics and depth/full ext. at top. Reiterate the 2 sec max between reps on test

Burpees: snake up, pop feet up, jump with hips extended for every rep

KBS: squeeze quads and hinge at hips

Strength

(20-40:00)

ADV: Back Squat (ONE max rep set w/ bodyweight on bar)

INT: Back Squat (ONE max rep set w/ 75% bodyweight on bar)

NOV: Back Squat (ONE max rep set w/ 50% bodyweight on bar)

Workout

(45-60:00)

New Year Challenge (2018) (AMRAP – Rounds and Reps)

AMRAP 15:00

10 cal row

15 burpees

20 kettlebell swings (55/35)

25 air squats
INT: 10 cal row / 15 burpees / 20 KBS (45/25) / 25 air squats

NOV: 8 cal row / 10 burpees / 15 Russian KBS (45/25) / 20 air squats

Mobility

Foam roll quads and low back