CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-10:00)

30s each:

Easy Bike + Walkouts

Medium Bike + Active Spidermans

Faster Bike + mountain climbers

+

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Muscle cleans

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility (10-12:00)

Front Rack Stretch – 1 Minute

Overhead Stretch on Wall – 1 Minute

Teach/Movement Prep

Toes to Bar: Active Shoulder

Movement Prep

10 Scap Pull-ups

5 Kipping Swing

5 Knees to Chest

5 Toes to Bar

Clean and Jerk: Jump & Drop

Movement Prep

3 Jump & Shrug

3 Hang Muscle Cleans

3 Hang Power Cleans

3 Power Cleans

3 Strict Press

3 Push Press

3 Push Jerks

3 Clean and Jerks

+

Build to a weight between warm up and workout weight

1 Round

Performed with Lighter Weight

6 Cal Bike

4 Toes to Bar

2 Clean and Jerks

1 Round

Performed with Workout Weight

6 Cal Bike

4 Toes to Bar

2 Clean and Jerks

Workout

(35-60:00)

Metcon (Time)

4 Rounds:

21/15 Cal Assault Bike

15 Toes to Bar

7 Power Clean and Jerks (155/105)
INT: (21/15) cals / 15 hanging straight leg raise OR KTE / 7 PC & jerk

NOV: (18/13) cals / 20 2-count flutter kicks / 7 HPC + PP

NOTES:

**In this four round triplet, looking for athletes to choose a weight on the barbell that they have the ability to complete unbroken if necessary. However, within the workout these are expected to be performed in small sets or quick singles.

Mobility

up dog x 5 + foam roll lats + couch stretch