CrossFit 405, CrossFit 405 South – CrossFit


Warm up (0-10:00)

Down and back bear crawl


5 Good Mornings

5 Back Squats

5 Elbow Rotations

Down = lunge w/ Sampson stretch / back crab crawl


5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Down = inch worm / back 3 air squat + broad jump


5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

Mobility (10-15:00)

Banded OH distraction 1:00 per side


10 thoracic bridge hold 3 sec & 10 warrior stretch (5/side)

Teach/Movement Prep


Power Snatch – “Weight Balanced, Bar Close” & “Failed Power snatch = Squat snatch”

Movement Prep (5 reps from each position, with a short rest between movements, Performed with an empty barbell)

High Hang Power snatch – Aggressive Jump, Drop Fast, Punch finish

Hang Power snatch – Shoulders Over Bar, Pull Bar Close, Pass Through First Position

Power snatch – Shins & Knees Back, Lats On, Pass Through First and Second Positions



AD/IN: Power Snatch (build to tough single for the day)

NOV: Power Snatch ( x 5 sets; Skill FOCUS/weight light)



Metcon (Time)

For time (10:00 CAP)

21 Lateral Barbell Burpees

21 Power snatch (MAX 135/95)

21 Lateral Barbell Burpees
NOV: lat burpees / hang power snatch OR Russian KBS (heavy) / burpee


**choose a weight on the barbell that athletes could complete 15+ repetitions unbroken when completely fresh.

**Burpees are lateral over the bar, with no need for extension at the top of each repetition.


Tissue work on shoulders + banded distraction