CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Intro, Warm up (0-12:00)

Teach (12-20:00)

Strength

20-40:00

ADV: Back Squat (@10X1; Every 2:00 complete 1 set)

3×79%, 1×89%, 3×82%, 1×92%, 3×85%, 1×95%

INT: Back Squat (@20X1; 6 sets x 3 reps 88.5-90% (every 2:00))

ALL sets at same weight

BLD: Back Squat (@20X1; 6 sets x 5 reps; every 2:00 )

ALL sets at same weight; Build in weight from previous week

Metcon

40-60:00

Metcon (Time)

For time

21-15-9

Toes to bar

Handstand walk 25’ (Between each set, 3 sets total, end on HSW)

Straight into…

10-8-6-4-2

strict CTB pull ups

strict ring dips
INT (1): hanging straight leg raise / 12 shoulder taps against wall

INT (2): strict chin over bar pull ups / strict bar dips

BUILD (1): ab mat sit ups / bear crawl 50’ between each round

BUILD (2): ring rows (feet elevated) / perfect push ups or band assisted bar dips

Notes:

**Today is more practice and quality over time, so dial intensity down somewhat today and focus on your movement.