CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Intro, warm up, mobility (0-12:00)

Teach (12-20:00)

– DB rev lunge

– sit ups

– cal strategy on bike (bursts of power versus power start)

Skills

(20-40:00)

– Athletes need to have a few basics skills and strengths in order to start working on Bar muscle Ups; 1) 1-3 pull ups and 1-3 dips, 2) good kipping pull up/CTB pull ups. Even if you are not quite to that point there are several progressions to work on, see below for some ideas and direction:

– Progressions: ring rows + bar dips→ strict pull up→ kipping PU → CTB → jumping BMU → BMU

Metcon (No Measure)

A. 2-3 sets x 3-5 reps of “easier” progression

B. 2-3 sets x 1-3 reps (or attempts) of “harder” version
These reps and sets are only about practice. You can try a few different variations today to get some reps at a few different ways to modify for bar muscle ups

Metcon

(45-60:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

20 DB reverse lunges (10/leg) (50/35) (DBs at sides)

25 sit ups

30 cal AB
INT: DB rev lunge (40/30)

BUILD: DB rev lunge (25/15)

Notes:

**Today I would like athletes to go heavier on the DBs, even if you have to break up the 20 lunges into a few sets

**Push a bit on the AB today as well, practice one of the 2 “strategies” on the AB