CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Intro, Warm up (0-12:00)

Teach (12-30:00)

+

Primer/OHS build

Round #1

25 Double-Unders, directly into…

2 Rounds:

4 Overhead Squats (1st weight)

2 BF Burpee

Rest 1:00

Round #2

25 Double-Unders, directly into…

2 Rounds:

3 Overhead Squats (2nd weight)

2 Burpee Box Jump Overs

Rest 2:00

Round #3

25 Double-Unders, directly into…

2 Rounds:

2 Overhead Squats (3rd weight)

2 Burpee Box Jump Overs

Metcon

30-60:00

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

100 double under buy in

AMRAP w/ remaining time

12 OHS (95/65)

4 burpees over bar

rest 5:00

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

100 double under buy in

AMRAP w/ remaining time

8 OHS (115/80)

4 burpees over bar

Rest 5:00

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

100 double under buy in

AMRAP w/ remaining time

4 OHS (135/95)

4 burpees over bar
INT: AMRAP 50 DU + OHS (75-95-105/55-65-75) & BFB

BUILD: AMRAP 100 singles + Front squat (75-95-105/55-65-75) & BFB

Notes:

**Stimulus wise, we are looking for the following weights on OHS that we could cycle 25+, 20+, and 15+

**In each set, throughout all three parts, we are aiming for unbroken overhead squats. As we get the bar overhead, from round 1 to the end, let’s commit to unbroken sets.

**On the bar facing burpees, let’s slow our pace a bit here so that we have our best for the barbell. We are not throwing away these reps, but a methodical, controlled pace here is best for setting ourselves up for our highest round counts. Diligent footwork here on the step-up of the burpee allows us to minimize the effort to get from one side to the other

SCORING: the 100 DU do not count towards your rounds and reps, so if you do not finish DU, your score is 0 and then note how many DU you completed in notes.