CrossFit 405, CrossFit 405 South – CrossFit



200 Meter Run

Down and back:

Crab Walk, Straight Leg Bear Crawl, inch worm


10 thoracic bridge

10 super mans

10 hollow rocks


Banded Shoulder Distraction – 1:00 Each Side

Banded Pec Stretch – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. With the elbow slightly bent, turn chest towards opposite wall. For example, if the right hand is wrapped in the band, you would turn left to feel a stretch in the pec. Let the band pull back towards the rig and focus on deep breaths.

Teach/Move (12-30:00)

Pull up

“pressing down on bar” to engage lats + hollow body position through movement.


active hang from bar in hollow position x 2-3 sets of 10-20s

Bench press

Working on starting position + bar path up/down; practice w/ empty bar in groups of 2-4 x 5-8 reps


Build to working weight

Metcon (2 Rounds for reps)

Strict “Lynne”

With a partner, each partner completes full round before other goes.

5 rounds

Max reps Bodyweight Bench Press

Max reps Strict Pull-Ups

(Get at least 3:00 rest while partner goes/between rounds)
Movement substitutions for strict pull-ups are ring rows or banded pull-ups and modify weight on bench press per notes below:


*** While the workout calls for bodyweight bench press and strict pull-ups, picking movements athletes could do 12-15 repetitions when fresh will allow them to get the most out of this workout.***

The rest is just as important as the work, as it gives athletes time to recover so they can maximize their scores each round. Rest while your partner completed their round and spot them for the BP portion of each round.


At the end of the five rounds is total repetitions of BP and total reps of pull ups.


childs pose each side + banded OH distraction + tissue work on pecs with lax ball