CrossFit 405, CrossFit 405 South – CrossFit
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
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
5 sets Every 2:00 complete 1 set:
12 DB DL
9 DB hang power cleans
6 DB S2OH
NOV: 10-7-4 rep scheme with 30#/20#
For time (20 Min Cap)
Wall ball shots (20/14)
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
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.
Couch stretch + laying shoudler stretch + quad/hamstring smash