CrossFit 405, CrossFit 405 South – CrossFit
10 air squats
10 hollow rocks
Oly wall sit 3:00
Super front rack 1:00/side
Strict press: keep legs/core tight, fast elbows in lowering and quick out of the bottom.
WB: practice tempo, emphasize depth today and good torso/WB position.
2 sets of 3-4 practice reps
Arnold press w/ anti rotation: this is the exact same as we have done before, still focusing on slow and controlled through the press and keeping the body tight
6-8 practive reps
Banded walks: staying in a quarter squat through the whole movement, I would like to see slow and controlled steps with this, there is no reason to compromise the movement with speed today.
3-4 “steps” eachdirection
Plank: trying to hold a solid position with hands under shoulder and butt not to high. Accumulating 2:00 every round.
AD/IN: Strict press (Find 3RM in 15:00)
NOV: Strict press (Find 5RM in 15:00)
Metcon (No Measure)
3 rounds NFT
8 Wall Ball shots @24X1
10 Arnold press with anti rotation (5/side)
12 banded walks (each direction)
2:00 high plank
** Today is about QUALITY not Speed
**For the WB tempo is priority. We are trying to feel the correct position to be in at the bottom of the WB.
**Plank we are just accumulating 2:00 each round, you can take breaks within reason.
Standing Quad stretch + standing hamstring stretch