CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-15:00)

Warm up/mobility/teach

Strength

(15-30:00)

AD/IN: Front Squat (@20X1; 8 sets x 2 reps (65-70% of 1RM) every 1:00 )

INT use 75% of 5RM

NOV: Front Squat (@20X1; 10, 8, 6, 4; build each set; rest 1:30)

Metcon

(30-60:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

Buy-In: 100 Double Unders

12 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

Buy-In: 100 Double Unders

8 Power Cleans (135/95)

4 Burpee Box Jump Overs (24/20)

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

Buy-In: 100 Double Unders

4 Power Cleans (155/105)

4 Burpee Box Jump Overs (24/20)
NOV: keep weight same for each amrap

NOTES:

**Each 5 minute interval today will begin with a buy-in of double unders. These only happen once.

**The scored portion of each AMRAP is total rounds and reps of power cleans and burpee box jump overs. The weights will increase each round as the reps go down. These should be something that athletes are capable of stringing together 21+, 15+, and 12+ repetitions unbroken respectively.

**For the jump rope buy-in, we will have a two minute cut off so that athletes can spend the majority of the workout on the other movements.

Mobility

calf smash + couch stretch + laying chest stretch