CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-12:00)

Line drills:

Quad Stretch, Knee to Chest, Soldier Kicks, Knuckle Drags, Walking Samson, Walking Spidermans, Walkouts, 3 Air Squats + Broad Jump, High Knees, Butt Kickers

Childs Pose on Box – 1:00

Box Supported Ankle Stretch – :45 Seconds

Squat Hold – :45 Seconds

Teach/Movement Prep

(12-20:00)

Demo and practice each DB movement for Strength.

DL – arms long, hips and shoulders rise together

HPC – jump and shoot elbows through; avoid bicep curl

S2OH – power jerk most efficient; jump DBs of shoulder and drive under with fast locked out arms

Strength

(25-35:00)

Metcon (Weight)

5 sets Every 2:00 complete 1 set:

12 DB DL

9 DB hang power cleans

6 DB S2OH
ADV: 50#/35#

INT: 40#/25#

NOV: 10-7-4 rep scheme with 30#/20#

Workout

(40-60:00)

Metcon (Time)

For time (20 Min Cap)

21-15-9

Wall ball shots (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)
INT: modify loads to hit intended stimulus

NOV: 15-12-9 reps; WBS / ring rows / thrusters / box step up&down / Russian KBS

NOTES:

Athletes should choose a weight/movement modification that they are capable of completing the first round of all the movements unbroken when fresh.

SCORING: add 1 sec for each rep not completed under time cap.

Mobility

Couch stretch + laying shoudler stretch + quad/hamstring smash