CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Warm up (10-15 mins)

At warm up pace:

10 Cal AB

50’ Low Bear Crawl

50’ Walking Lunge

10 Cal AB

10-30 Single Unders

30 second Ring FLR (or Floor FLR)

Mobility (10-15 mins)

Tissue work on pecs, triceps, calves, lats (foam roll or lax ball work or both)

+

Some shoulder rotational work with crossover symmetry or light weights

+

Banded ankle mobility, glute bridges, Olympic wall sit

+

Tempo OHS (PVC or empty bar) @ 3311; 3-4 reps x 1-3 sets

Goal is to feel really good in OH squat position and really open up upper back and shoulders

CNS prep

(VERY OPTIONAL and dependent upon how deep into the workout is realistic for you)

Power snatch + 3 OHS; build to tough set in 5-8 mins

Weighted pull up; 3, 2,1,1; tough single

Specific prep

1-3 sets again depending on how far you are going in workout will dictate this quite a bit

5-15 DU

3-5 OHS

5-15 DU

1-3 ring MU

5-15 DU

2-6 DB snatch

5-15 DU

1-3 bar MU

5-15 DU

rest 3 mins

If ring MU are your limiter for this workout, then you have 2 goals, 1) in warm up and prep you should dial in progressions and feel confident in the mechanics of the movement. 2) get to them as fast as possible, so you have the best tie break time you can.

If you struggle with DU, then for you this is all about chipping away in small sets to get past that first set. DON’T GET EMOTIONAL about them, stay loose, relaxed, and just chip away.

Finally, if MU are not a skill you have, then do not hurt yourself trying to get your first one…ie, if you have not already been working on progressions and skill development, then I HIGHLY ENCOURAGE you to simply do the pull up in place of the muscle ups. Don’t get hurt or tear up your hands trying to get one in this workout and ruin the rest of the open for yourself!

Workout

CrossFit Games Open 18.3 (for reps) (AMRAP – Reps)

2 rounds -14:00 CAP- / AMRAP 14:00

100 double unders

20 OHS (115/80)

100 double unders

12 ring muscle ups

100 double unders

20 alt. DB snatch (50/35)

100 double unders

12 bar muscle ups

Crossfit Games Open 18.3 Masters (55+) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 75/55 lb

100 double-unders

12 chest-to-bar pull-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 double-unders

12 chest-to-bar pull-ups

Time cap: 14 minutes