CrossFit 405, CrossFit 405 South – CrossFit



1 Minute: Easy Bike + Active Spidermans

:45 Seconds Medium Bike + Active Samson

:30 Seconds Faster Bike + Push-up to Down Dog


1 round

10 PVC Pass Throughs

10 Air Squats

10 PVC Pass Throughs

10 Knuckle Drags


Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility (12-15:00)

Childs Pose – 1 Minute

Wrist Stretch – 1 Minute

Teach/Movement Prep



“Feet Together, Legs Long”& “Head Neutral”

***Movement Prep***

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Handstand Push-ups

“Tripod” & “Knees to Chest”

***Movement Prep***

5 Push-ups

Establish Tripod Position – 10 Second Hold

Establish Lockout Position – 10 Second Hold

3 Handstand Push-ups

Power Snatch

“Punch Hard”& “Arms Long”

***Movement Prep***

Hold Receiving Position – 10 Seconds

High Hang Power Snatch – 3 Repetitions

Hang Power Snatch – 3 Repetitions

Power Snatch – 3 Repetitions


Build to workout weight with time remaining

Specific Prep


1 Round:

5 Power Snatch

5 Pull-ups

5 Calorie Bike

5 Handstand Push-ups



Metcon (AMRAP – Reps)

AMRAP 15:00

55 Power Snatches (MAX 95/65)

55 Pull-Ups

55 Cal row

INT: 35 reps of each: PS, pull ups, cal row, 10 wall walks

NOV: 35 reps each: HPS/KBS, ring rows/jumping pull up/banded, push up/DB press


**choose a weight on the barbell that they could cycle for 20+ repetitions when fresh.

** With the high rep count in today’s workout, focusing on quality of movement and having a planned break up strategy prevents burnout and gets athletes their best possible score. The descending rep scheme of 10-9-8-7-6-5-4-3-2-1 adds up to a total of 55. With one less repetition each set, it provides a nice mental break and allows athletes to easily transition to the next movement. What we want to avoid here is opening up with a huge set, only to be reduced to short sets with long breaks.

**11 sets of 5 is also a popular rep scheme for this type of workout. Individual breakup strategy will be heavily dependent upon competence in each movement.