CrossFit 405, CrossFit 405 South – CrossFit
4:00 bike/row increase pace each minute
10 hollow rocks
5 push up to down dog
Childs pose 1:00
Pigeon pose 1:00/side
Burpees: landing in a solid position with the whole foot not just the toes
Pull ups: keep the upper back engaged the whole time, people have a tendency to relax the upper back when at the bottom of the pull up. This puts unnecessary tension on the shoulders and make the following reps harder
Air squats: full range of motion really focusing on doing it right, With the chest really high and reaching full depth and lock out at the top, it doesn’t take that long to do it RIGHT.
Clean and jerk: using the hips for both the clean and the jerk, the body will have done a lot of work up to this point so make sure we approach the bar strong and confident
Set up/barbell prep (25-33:00)
Hang power clean front squat
For time (25:00 cap)
Teams of 3
100 Pull ups
200 air squats
100 clean and jerks 135/95
Row for cals
INT: c&j 115/80
NOV: banded w/ no kip or ring rows/modify barbell loading
Teams of 3, one on the rower at all times while other two work on reps, switching every 25 reps.
So for the 100 burpees P1 start on rower while P2 and P3 do reps from 1-25, the P2 moves to rower while P3 and P1 do reps from 26-50, then P3 moves to rower while P1 and P2 do reps 51-75. And so on, at end of workout each partner should be on the rower 8 times.
Two scores, time to finish and calories on rower