CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-7:00)

3 rounds @ warm up pace

5 empty bar back squats

5 empty bar press or push press

5 empty bar front squat

30s side plank hold each arm

Mobility (7-10:00)

Triceps smash on bar 1:00 each arm

Front rack stretch on ground or on rig 1:00

Teach/Movement Prep

(12-22:00)

HSPU – timing kip to maximize hip extension

Lunges – no tight rope, push off floor with full foot, work to no bias driving off the ball or the heal but rather pushing full foot through the floor

Movement prep

4 lunges per leg

Power snatch – practice being patient and using hips even with lighter weight for today. Land quick, with heals down

Movement Prep

3 Hang Snatch High Pulls

3 Hang Muscle Snatches

3 Overhead Squats

2 High Hang Power Snatch

2 Hang Power Snatch

2 Power Snatch

2 Overhead Squats

Burpees – breathing

Thruster – timing hip extension with vertical pushing. You want to get the most power through your hips first and then finish with upper body.

Movement Prep

3 push press

3 front squat

3 thruster

Strength

(25-37:00)

ADV: Thruster (10 unbroken reps every 2 mins x 4 sets)

Build each round by 5-10#

ADV: Thruster (10 unbroken reps every 2 mins x 4 sets)

No build, all 4 sets @ same weight

ADV: Thruster (5-7 unbroken reps every 2 mins x 4 sets)

No build, all 4 sets @ same weight

Workout

(40-55:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:00 @ 85-90%

6 HSPU

10 lunges per leg

rest 3:00
INT: 2 wall walks / lunges

NOV: DB press / lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:00 @ 85-90%

7 power snatch (95/65)

7 burpees
NOV: hang power snatch / burpee

NOTES:

**weight for snatches should be something athletes can complete 15+ reps unbroken when fresh

**I am looking for good hard effort through both AMRAPs, with unbroken sets all the way through

Mobility

Banded super front rack 2:00 per side + Bilateral internal rotation mob (p. 329)