CrossFit 405 Blog
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At CrossFit 405 our entire reason for being here is our commitment to you. We want you to realize your potential, see you succeed and reach your personal goals, and provide that motivation and accountability you get as a member of our community! CrossFit 405 Blog is your source for all the information you need on CrossFit, fitness, health, people's success stories and more!
CrossFit 405 Blog
1y ago
CrossFit – Tue, Jan 24
Upcoming Opportunities:
-Open Madness Theme Bracket
-Round Two 1/18to 1/19
-Round Three 1/20 to 1/23
-Dexa Mobile Scan on 1/24
-Healthy Habits Challenge ends 1/29
-Healthy Habits Score cards due 1/31
-Open Draft WOD + Social 2/3
Warm-up
[3-10:00]
2 rounds
3 Arms only inch worms + 3 push ups
10 walking lunge steps
10 Bent over Rows
20s hollow hold
Specific Prep [10-15:00]
with light plate or DBs
10 Front raise + lateral Raise (5 each)
4-6 Cuban Rotations
3-4/leg Single DB OH lunge
Weightlifting
[15-30:00]
Cuban Press (@3030; 10-15 reps x 3 sets; rest 30s )
Supin ..read more
CrossFit 405 Blog
1y ago
CrossFit – Mon, Jan 23
Upcoming Opportunities:
-Open Madness Theme Bracket
-Round Two 1/18to 1/19
-Round Three 1/20 to 1/23
-Dexa Mobile Scan on 1/24
-Healthy Habits Challenge ends 1/29
-Healthy Habits Score cards due 1/31
-Open Draft WOD + Social 2/3
Warm-up
[3-8:00]
2 rounds of
30s air squats
30s Push ups to down dog
30s Glute bridge w/ 2s pause at top
30s Squat to Stands
30s 10 PVC Pass throughs _ PVC OHS w. time remaining
Specific prep [8-20:00]
With empty bar
10s hold in bottom of a front squat
+
Building to starting weight for working sets:
5 reps @ 50-60%, rest 1:00
3 reps @ 60-70 ..read more
CrossFit 405 Blog
1y ago
CrossFit – Sat, Jan 21
Upcoming Opportunities:
-Open Madness Theme Bracket
-Round One1/17 to 1/18
-Round Two 1/19to 1/20
-Round Three 1/2 to 1/24
-Dexa Mobile Scan on 1/24
-Healthy Habits Challenge ends 1/29
-Healthy Habits Score cards due 1/31
-Open Draft WOD + Social 2/3
Warm-up
[3-15:00]
CARDIO of choice 3:00
+
AMRAP 7:00
10 alt. knuckle drags
20s plank hold
10 air squats
20s plank hold
10 glute bridge
20s plank hold
Specific Prep
15-30:00]
w/ empty bar
5 Good Mornings + 5 Back Squat + 5 elbow Rotations + 5 strict Press + 5 RDL + 5 Front Squat
Then add some weight to bar
5 LIft Offs ..read more
CrossFit 405 Blog
1y ago
CrossFit – Fri, Jan 20
Upcoming Opportunities:
-Open Madness Theme Bracket
-Round One1/17 to 1/18
-Round Two 1/19to 1/20
-Round Three 1/2 to 1/24
-Dexa Mobile Scan on 1/24
-Healthy Habits Challenge ends 1/29
-Healthy Habits Score cards due 1/31
-Open Draft WOD + Social 2/3
Warm-up
[3-10:00]
3:00 bike
2:00 AMRAP of 10 air squats + 10 sit ups
1:00 AMRAP burpees
Specific Prep
[10-15:00]
(with empty bar)
5 RDL + 5 no dip Muscle Clean + 5 strict press
5 Tall Split Jerks w/ 2s pause at catch
+
Add weight
+
Power Clean & Jerk; 3-5 TnG reps
Weightlifting
[15-25:00]
Power Clean & ..read more
CrossFit 405 Blog
1y ago
CrossFit – Thu, Jan 19
Upcoming Opportunities:
-Open Madness Theme Bracket
-Round One1/17 to 1/18
-Round Two 1/19to 1/20
-Round Three 1/2 to 1/24
-Dexa Mobile Scan on 1/24
-Healthy Habits Challenge ends 1/29
-Healthy Habits Score cards due 1/31
-Open Draft WOD + Social 2/4
–
Warm-up
3-10:00]
AMRAP 5:00
1:00 Row
10 Ring Rows
10 Push Ups
10 Sit ups
Specific Prep
[10-15:00]
5:00 to go over and prep for skills
Skill Work
[15-30:00]
Skills/Progressions EMOM 10:00 (10 Rounds for reps)
1: Movement 1
2: Movement 2
*You can choose any 2 skills or progressions you want t ..read more
CrossFit 405 Blog
1y ago
CrossFit – Wed, Jan 18
Upcoming Opportunities:
-Dexa Mobile Scan on 1/24
-Healthy Habits Challenge ends 1/29
-Healthy Habits Score cards due 1/31
-Open Draft WOD + Social 2/4
–
Warm-up
3-12:00]
Row 1:30 – increase pace each 30s
+
AMRAP 6:00
10/10 wrist rotations each direction
10/10 elbow rotations each direction
10/10 arm swings (fwd and back ward)
10 half Kneeling banded scap retraction/protraction each side
10 scap Push ups
15-20s HS hold or plank hold
Specific Prep
[12-22:00]
Power Snatch/Hang Power Snatch
5 Hang Muscle Snatch
5 OHS
5 Snatch balance w/ 2s hold in bottom
5 Hang Powe ..read more
CrossFit 405 Blog
1y ago
CrossFit – Tue, Jan 17
Upcoming Opportunities:
-Dexa Mobile Scan on 1/24
-Healthy Habits Challenge ends 1/29
-Healthy Habits Score cards due 1/31
-Open Draft WOD + Social 2/4
–
Warm-up
[3-10:00]
2 rounds
5/5 push up to side plank rotation
10 walking lunge steps
30s flutter kicks
Specific Prep [10-15:00]
with light plate or band
10 Front raise + lateral Raise
4-6 banded straight arm “Y’s”
3-4/leg Single DB OH lunge
Weightlifting
[15-30:00]
Weighted Front Raise + Lateral Raise (Weight)
@2020; 20-24 reps x 3 sets; rest 30s
*front raise + lateral raise = 2 reps
Seated Band Lat Pull Do ..read more
CrossFit 405 Blog
1y ago
CrossFit – Mon, Jan 16
Upcoming Opportunities:
-Dexa Mobile Scan on 1/24
-Healthy Habits Challenge ends 1/29
-Healthy Habits Score cards due 1/31
-Open Draft WOD + Social 2/4
–
Warm-up
[3-8:00]
2 rounds of
30s air squats
30s Push ups to down dog
30s Glute bridge w/ 2s pause at top
30s Squat to Stands
30s ring rows -or- Scap Pull Ups
Specific Prep
With empty bar
10s hold in bottom of a front squat
+
Building to starting weight for working sets:
7 reps @ 40-50%, rest 1:00
5 reps @ 50-60%, rest 1:00
3 reps @ 60-70%, rest 1:00
2 reps @ 70-75%, rest 1:00
Weightlifting
[18-33:00]
Front ..read more
CrossFit 405 Blog
1y ago
CrossFit – Sat, Jan 14
Upcoming Opportunities:
-Submit an Open Theme by 1/12 at the front desk
-Dexa Mobile Scan on 1/24
-Healthy Habits Challenge ends 1/29
-Healthy Habits Score cards due 1/31
-Open Draft WOD + Social 2/4
–
Warm-up
[3-15:00]
CARDIO of choice 3:00
+
AMRAP 7:00
5 strict knee raises
7 single DB Goblet Squats
5/5 Single DB Push Press
30s jump rope
Specific Prep
[15-30:00]
w/ lighter DB
5 Dual Db Front Squats
5 Dual Db Push press
5 Dual Db Thrusters
+
10 kip swings
5 kipping knee raises
5 kipping straight leg raises
5 kipping toes to bar
2 rounds of (increasing pace each r ..read more
CrossFit 405 Blog
1y ago
CrossFit – Fri, Jan 13
Upcoming Opportunities:
-Submit an Open Theme by 1/12 at the front desk
-Dexa Mobile Scan on 1/24
-Healthy Habits Challenge ends 1/29
-Healthy Habits Score cards due 1/31
-Open Draft WOD + Social 2/4
–
Warm-up
[3-10:00]
AMRAP 5:00
3 squat to stands
5 Push up to Down Dog
7 Squat jumps for height
5 empty bar RDL
3 empty bar Front Squats
Specific Prep
[10-20:00]
W/ empty bar
5 no dip hang muscle clean
5 strict press
3 Strict press from Split stance
3 push press
3 Push press from Split Stance
3 Split jerks w/ 2s pause at catch
+
add some weight
power clean & Jerk ..read more