CrossFit 405, CrossFit 405 South – CrossFit


up (0-10:00)

200m run


Line drills: high knees, butt kickers, walking Sampson, inchworm to cobra, toe walks, heel walks, kick to handstand


With plates: front/lateral raise, external rotation, press



Handstand practice


Kick to wall

Hold on wall

Walk around box

Wall Walks

HSPU (kipping/strict/deficit)

Handstand walking for those proficient in HSPU

Teach/Movement Prep


WBS: with the heavier weight really focus on driving through the legs.

C & j: again heavier weight so we want to focus on using every bit of power from the hips that we can. So use the jump to help get some power, with the feet going back and out.



Metcon (Time)

3 rounds 18:00 cap

400m run w/ med ball (30/20)

10 wall ball shots (30/20)

10 clean and jerks (155/105)
INT: run w/ wb 25/14, wb 25/14, c & j 125/90

NOV: run/ wb modify load, hang clean+Push press


Not looking for all out effort on this one, but more consistency between rounds. I would like to see athletes use a weight they are not used to, heavier than normal for both wb and barbell.