CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-10:00)

30s each:

Jumping Jacks

Boady weight RDL/tow toe touches

Quick Single Unders

Air Squats

Higher jump Single Unders

Push-up to Down Dog

+

Elevated pigeon on box 1 minute/leg

OH stretch on box 1 minute

Teach/Movement Prep

(10-20:00)

Burpee Box Jump Overs: Heels Down

Movement Prep

3 Frog Hops

3 Burpees

3 Step-ups Each Leg

3 Box Jump Overs

3 Burpee Box Jump Overs

Double Unders: More Wrists Less Upper Body

Movement Prep

:15 Seconds Double Taps

:15 Seconds Double Under Practice

Front Squats: Sit Back

Movement Prep

5 Front Squats @ 2411

+

(20-28:00)

Build to Final weight for the last AMRAP

Then drop weight to opening weight and complete

1 Round

15 Double Unders

5 Front Squats (Opening Weight)

3 Burpee Box Jump Overs

Workout

(30-60:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)
INT: DU can be reduced each round OR 1:30 of DU attempts OR 200 Single unders. Front squat weight that fits the stimulus for the day

NOV: DU can be reduced each round OR 1:30 of DU attempts OR 200 Single unders Front squats OR back squat weight that fits the stimulus for the day

NOTES:

**The Buy In only happens once in each AMRAP, and in the remaining time athletes will complete as many rounds and reps as possible of front squats and burpee box jump overs.

**The front squat weights should be something that athletes can clean from the ground and perform unbroken every time they pick up the barbell. With a short window, using a lighter weight if on the fence will get athletes a better workout as they get more work done. All sections will be scored separately.

** After the jump rope is finished, the workout comes down to the front squats. With a small number of burpee box jumps, much of the time will be spent on the barbell, so moving at a pace on the four reps that allows athletes to hold onto the bar for all the FS reps will allow them to get the most possible work done.

Mobility

hamstring smash on box + Olympic wall sit w/ ext. rotation 1-2:00/leg