CrossFit 405, CrossFit 405 South – CrossFit


Warm up (0-10:00)

3 rounds

150m row

10 air squats

15 jumping jacks

10 push ups

Mobility (10-15:00)

Front Rack Stretch – 1:00

Couch Stretch – 1:00 Each Leg

Teach/Movement Prep

Teach/Move (15-30:00)

Double Unders – Bound & Hand Position

Movement Prep (Breaking between each)

:15 Seconds Quick Singles

:15 Seconds Higher Jump Singles

:15 Seconds Double Taps*

:15 Seconds Double Unders or Practice

Hang Squat Cleans – Hook Grip, Jump Tall, Get Small, Stand (all the way) Up

Movement Prep

Performed with empty barbell

5 Hip Hinges (Pockets to Top of Knee)

5 Jump Shrugs


3 High Hang Power Cleans

3 Hang Power Cleans


3 High Hang Squat Cleans

3 Hang Squat Cleans




Specific Prep (30-40:00)

1 Round (Performed with lighter weight)

100 Meter Run

15 Double Unders or 15 Single Unders

5 Hang Squat Cleans

Build to workout weight

1 Round (Performed with workout weight)

100 Meter Run

15 Double Unders or 15 Single Unders

5 Hang Squat Cleans


Metcon (Time)

5 Rounds

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (MAX 115-135/80-95)

**In today’s workouts, looking to choose a weight on the barbell that athletes could perform 15+ repetitions unbroken when fresh.

**RUN SUB = 200m Row OR 14/10 Calorie Assault Bike

**Focus today is pushing the movements that occur inside the gym. Looking to complete all the barbell reps in no more than two sets. This can be accomplished by using the runs as a slight recovery. No matter how slow the run is, athletes are always moving forward. Breaking the double unders or the hang squat cleans puts the workout at a complete standstill. Going a touch slower on the runs to hold on inside gets everyone their best score for the day.


Couch stretch + calf smash + wrist stretch