CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-12:00)

1 Minute

Easy Row + Active Spidermans

45s

Medium Row

Push-up to Down Dog

30s

Faster Row

Air Squats

Mobility (12-15:00)

Childs Pose – 1 Minute

Wrist Stretch – :30 Seconds

Banded Ankle Stretch – :30 Each Side

Teach/Movement Prep

(15-35:00)

Dumbbell Snatches: Elbow Forward

Movement Prep (Each arm)

3 Deadlifts

3 Deadlift + Shrug

3 High Pulls

3 Push Press

3 Dumbbell Snatches

Wallballs: Ball to collar bone

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

Row: Push Away

Movement Prep

:20 Seconds Just Legs

:20 Seconds Emphasizing Arms Pushing Away

:20 Seconds Normal Rowing

Handstand Push-ups: Forearms Vertical

Movement Prep

5 Push-ups

Establish Tripod Position

5 Handstand Push-ups

(35-40) transition

+

Practice round:

5 Alternating Dumbbell Snatches

5 Wallball shots

5 Calorie Row

5 HSPU

Workout

(40-55:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00 @ Open pace

70 Alternating Dumbbell Snatches (50/35)

60 Wallballs (20/14)

50/40 Calorie Row

40 HSPU
INT: 60-50-40-30 rep scheme; DB SN / WBS / row / regular push ups

NOV: 50-40-30-20 rep scheme; DB SN / WBS / row / regular push ups

NOTES:

**In this Open-style chipper workout, looking for athletes to choose a weight on the dumbbell that they are capable of completing 20+ repetitions unbroken.

**The goal today is for everyone to get through the HSPU (or Push ups), so your HSPU ability will dictate your pacing on the front end of this workout.

Mobility

Olympic wall sit 2:00 + glute smash w/ lax ball + pigeon pose