CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-10:00)

30s each:

Easy bike + body weight good mornings

Medium Bike + Push-up to Down Dog

Faster bike + Air Squats

+

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Bent Over Rows

5 Front Squats

5 Stiff-Legged Deadlifts

Mobility (10-16:00)

Banded hip extension 1:00 per leg (p. 390)

Olympic wall sit 2:00 both feet + 1:00/leg with ext. rotation

Teach/Movement Prep

(16-27:00)

Extension

Every movement today involves some form of extension. The taller or longer through the legs that athletes can get on each movement, the more effectively they will be able to move their body or an object. If there is one thing we can hammer home today, it is a hard extension of the hips, knees, and ankles. While there are many things we can speak to, we want athletes to be able to take one big theme away from today that they will easily remember.

Wallball shots Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

Chest to Bar Pull-ups Movement Prep

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

3 Chest to Bar Pull-ups

Box Jumps Movement Prep

5 Small Hops

5 Tall Hops

3 Step-ups (each leg)

3 Box Jumps (smaller box)

3 Box Jumps (workout height)

DL movement prep

Empty bar DL x 5 with hips/shoulders rising together; driving through hips to finish.

+

(27-35:00)

to build to DL weight and get workout set up

Workout

35-55:00

Metcon (4 Rounds for reps)

EMOM x 16 (4 Rounds):

Minute 1: 7 Wall ball shots (20/14) + 7 Chest to Bar Pull-Ups

Minute 2: 12 Box Jumps (24/20)

Minute 3: 7 Deadlifts (225-275/135-185) + 5 HSPU

Minute 4: 10/8 AB cals or 10/12 row cals
INT: 5 WBS + 5 pull ups / 10 BJs / 7 DL + 5 DB push press / AB and row same

NOV: 5 WBS + 5 jumping pull up / 10 box step ups / 7 DL + 5 push ups / (8/6 AB cals or (12/8) row cals

Notes:

**Goal is to be able to maintain each minute of work for all 4 sets, so modify volume and/or weights as needed. Each minute of work should not take all 60s and should be completed at a moderate pace to remain repeatable throughout the 16 mins

SCORING

round 1 = total WBS and pull ups reps

round 2 = total box jumps reps

round 3 = total DL and HSPU reps

round 4 = total cals

Mobility

Couch stretch + perfect stretch