CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Warm up (0-8:00)

1 Minute Easy Row + 3 perfect stretch

45s Medium Row + 30 jumping jacks

30s Faster Row + 4 Push-up to Down Dog

Mobility (8-16:00)

Couch Stretch – 1:00 Each Leg

Pigeon Pose – 1:00 Each Leg

Ankle Stretch – 1:00 Seconds Each Leg

Banded Shoulder Distraction – 1:00 Each Side

Teach/Movement Prep

(16-21:00)

Burpee Box Jump Overs – No Wasted Steps

Movement Prep

5 Small Hops

5 High Hops

3 Burpees

3 Step-ups (each leg)

3 Box Jump Overs (workout height)

3 Burpee Box Jump Overs

Row – Straps & Transitions

Movement Prep

:20 Second Easy Row

Feet Out – Stand up – Feet In

:20 Seconds Easy Row

Strength

(22-35:00)

AD/IN: Back Squat (5×5 @ 60-70%; rest 1:00)

AD/IN: Back Squat (5×5; light weight; mechanics focus; rest 1:00)

Metcon

(40-56:00)

Metcon (3 Rounds for calories)

3 Rounds:

AMRAP 4:00

Row for Calories

@ 0:00 – 5 Burpee Box Jump Overs (24/20)

@ 1:00 – 4 Burpee Box Jump Overs (24/20)

@ 2:00 – 3 Burpee Box Jump Overs (24/20)

@ 3:00 – 2 Burpee Box Jump Overs (24/20)

REST 2:00 between rounds
NOTES:

**For larger classes can sub AB cals for row cals

** With under a minute to row on each time, we want to spend as much of that time on the rower as possible. Getting the burpee box jumps overs done a little quicker may be a little taxing, but there is a definite sense of urgency of just getting into the rower to start pulling.

** Once on the rower, it is less about the number of strokes than it is the quality of strokes. Controlled, powerful pulls are better than quick pulls that don’t have a lot of weight behind them.

**There is two minutes of rest between, so the intensity is expected to be high during the work periods.

Mobility

triceps smash + lat/triceps stretch