CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-10:00)

3 sets

Row 45s + active spiderman / push up to down dog / arms swings all directions

+

EMPTY bar

SN RDL, muscle snatch, SN push press, OHS (back squat)

Mobility (10-16:00)

Banded OH distraction 1:00/arm

Tissue work with lax ball triceps to traps 2:00/side

Teach/Movement Prep

Move (16-25:00)

Snatch high pull

Focus on hips to bar and pulling bar into chest

Power snatch

Landing fast, weight in heals, butt back, arms locked out.

Strength

(25-40:00)

A: Snatch High Pull + Muscle snatch (3,3,3,3,3; Build small from 45% of 1RM rest 1:00)

B: Power Snatch (1,1,1,1,1; build small; no misses; rest 1:00 )

Notes:

Part A:

weight should be light, and focus on perfecting the 2 movements.

Part B:

Athletes can go heavier, but still quality movement over weight on bar. NOT a 1RM day.

Metcon

(44-60:00)

Metcon (4 Rounds for calories)

4 sets

Assault bike 2:00 @ 85-90%

Rest 2:00
Score = cals for each 2:00

Mobility

Foam roll upper back & laying shoulder stretch + foam roll quads & couch stretch