CrossFit 405, CrossFit 405 South – CrossFit



1 Minute Easy Row + 1 Minute Active Spidermans

:45 second Medium Row + :45 seconds Push-ups to Down Dog

:30 second Faster Row + :30 seconds Air Squats


Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.


Thoracic bridge – 5 Repetitions/side


Warrior squats – 5 reps

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

Teach/Move (16-35:00)

Box Jumps – “Full Extension”

3 Step Ups/Step Downs (each leg)

3 Jump Ups/Step Down

3 Box Jumps

Row – “11 O’Clock Lean Back”

30 seconds row (feet on top of straps)

30 seconds row (feet strapped in)

Toes to Bar – “Find Hollow and Arch”

:20 seconds Hollow Hold

:20 seconds Arch Hold

followed by…

5 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

Thrusters – “Squeeze and Breathe”

5 Front Squats

5 Push Press

5 Thrusters

Specific prep (35-40:00)

With lighter weight:

5 Thrusters

5 Box Jumps

5 Calorie Row

5 Toes to Bar

With workout weight:

3 Thrusters

3 Box Jumps

3 Calorie Row

3 Toes to Bar



Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar
INT: Thrusters (75/55) / box jumps / row / hanging knee raise

NOV: Thrusters (75/55) / box steps / row / flutter kicks (2-count)


In this longer time domain piece, looking to use a weight on the barbell that athletes could complete 21+ repetitions unbroken when fresh. Picking both the right weights, movement substitutions, and strategy to continue moving for the majority of the 18 minutes will allow everyone to get the most out of this workout.


Cat & Cow pose + couch stretch + foremarm smash on barbell