CrossFit 405, CrossFit 405 South – CrossFit


Warm up (0-10:00)

Bike or Row 3:00


3 rounds:

5 Push-ups

7 Sit-ups

9 Squats

12 PVC pass thoughs


“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility (10-16:00)

Pigeon Pose – 2:00 Each Side

Banded Shoulder Distraction – 1:00 Each Side

Teach/Movement Prep


Strict Press

“Elbows Forward, Head Back”& “Stay Tight”

Front Squat

“Chest/Elbows up”


(21-40:00) / Use (21-30:00) to build to working/starting weight

ADV: Front Squat (@40X1; 4 reps @ 80-85%; every 3:00 x 3 sets )

INT: Front Squat (@10X1; 4 reps @ 80-85%; every 3:00 x 3 sets )

NOV: Front Squat (@10X1; 5 sets x 8-10 reps; rest 2:00)



Metcon (Time)

For time 15:00 CAP


Assault Bike cals

Strict Press (MAX 75/55)
INT/ NOV: 14-12-10-8-6-4-2 rep scheme

**In today’s workout, looking to pick a weight on the barbell that athlete could complete 21+ repetitions unbroken when completely fresh.

**AB Sub = Row same cals

**In a workout where muscular fatigue makes all the difference, looking to find a pace on the bike that allows the athletes to let their shoulders recover for an immediate big set on the next round. The majority of the work is front-end loaded on both the barbell and the bike. Breaking up the first three rounds into 1-2 sets will help avoid burnout and keep athletes on the bar when the repetitions and rest are reduced in the later rounds.


tissue work on shoulders w/ lax ball + foam roll quads