CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-10:00)

2 rounds

400m run

10 air squats

10 sit ups

5 push up to down dog

5 lunges/leg

Mobility (10-18:00)

Banded super front rack 1:00 per arm

Banded OH distraction 1:00 per arm

Foam roll lats 1:00 per side

Teach/Movement Prep

(18-30:00)

Cleans – being patient and to full extension prior to bending arms and pulling under.

Empty bar:

3 Front squats, muscle clean, hang power clean, hang squat clean, high hang squat clean

Then strict press, push press, jerks

Pull ups – hips high for every rep

10s active hold

3 kips swings

3 pull ups

Box jump overs

Pivot on top of box vs. jump down with spin which works best for you?

Prep

2 box step ups

2 box jumps

2 box jump overs

+

Practice round:

200m run

2 squat cleans

3 pull ups

2 jerks

4 box jump overs

Workout

(35-55:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:00

200m HARD run buy in then:

3 squat clean thrusters (135/95)

6 CTB pull ups

rest 5:00
INT: run / squat clean (mod weight as needed) / chin over bar pull ups

NOV: run 100m / power clean / jumping CTB or jumping chin over bar

NOTES:

**Run is only a “buy in”

**Weight on bar should be a weight you can perform 10 reps fresh

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:00

200m HARD run buy in, then

3 jerks (135/95)

6 box jump overs (24/20)
INT: jerks modify load / BJOs

NOV: push press / box step ups

NOTES:

**Run is only a “buy in”

**Weight on bar should be a weight you can perform 10 reps fresh

Mobility

Triceps smash + front rack stretch + childs pose to each side