CrossFit 405, CrossFit 405 South – CrossFit


Warm up (0-10:00)

Run 200 Meters


Line drills: Quad Stretch, Knee to Chest, Soldier Kicks, Knuckle Drags, Cradle Stretch, Toe Walk, Heel Walk, High Knees, Butt Kickers

Mobility (10-15:00)

PVC Pass Throughs – 1:00

Olympic wall sit – 2:00

Banded Shoulder Distraction – 1:00 Each Side

Teach/Movement Prep

Teach/Move (15-35:00)

Overhead Squats – “Active Shoulder” & Grip”


7-10 slow tempo reps on coach’s call

Thrusters – Find the Shoulders & Squeeze & Breathe


7-10 reps on coach’s call

Front Squats – Loose Fingertips & Hips Open


7-10 slow tempo reps on coach’s call


Metcon (Time)

For time

800m Run

50 OHS (45/35)

800m Run

50 Thrusters (45/35)

800m Run

50 Front Squats (45/35)
NOV: run, BS, run, thrusters, run. FS


**choose a weight that athletes could complete all these movements unbroken when completely fresh.

**Run SUB = 800 Meter Row or 40/30 Calorie Assault Bike

**Looking to attack the barbell movements today. With the light weight, we want athletes completing these in no more than three sets. With the legs likely feeling the effects of each of the squats, using the first 50-100 meters to recover will keep the group moving. Better to hold on for larger sets on the barbell and take the first portion of the run a tad slower than take extra breaks on the squats.


Couch stretch + foam roll quads (inside and out)