CrossFit 405, CrossFit 405 South – CrossFit
5 glute bridge
15 air squats
30 sec high plank hold
2:00 Oly wall sit
SA DB OHS: tight core and strong shoulders keep arm over center of gravity
practice w/ light DB (OHS, front squat or goblet squat)
Push ups: core tight, concentrating on perfect push ups
Sit ups: relaxed pacing making sure to use the abs and get full range of motion
DU: large sets at the beginning slowing down toward the end to get breathing right before the OHS
7-10 push up
7-10 sit ups
5 DB squat (OHS/FS/Goblet depending on what athlete is doing in workout)
Front Squat (FInd a 20RM)
**With a 20RM athletes will not want to take multiple attempts.
**Take your time warming up to get to the weight you want watching how much rest between sets and reps.
For time (18:00 cap)
50 DU and 10 (5/arm) Single Arm DB OHS after each round
INT: DB single arm front rack squat (35/25) / push ups / SU / 1:30 DU practice or 30 DU
NOV: DB goblet squat PU to bar / SU / 100 single unders
Goal is to consistent sets on all movements.
DB weight should be heavy but unbroken sets each round
tissue work w/ lax ball on pecs, shoulders, and traps + cat/cow pose flow x 10 each