CrossFit 405, CrossFit 405 South – CrossFit


30s each:

Slow Row + Alternating Bird Dog

Medium Row + Hollow Hold

Fast Row + Push-up to Down Dog

Mobility (10-12:00)

Chest Stretch – :30 Seconds Each Side

Overhead Stretch on Wall – 1 Minute

Teach/Movement Prep

Toes to Bar: Starts in the Shoulders & keep Tension

Movement Prep

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

Pull-ups & Chest to Bar Pull-ups: Wrap the Thumbs & Toes – Hips

In order to stay in a solid hollow position during both pull-ups, we want athletes leading their way up towards the bar with the toes first. It is commonly seen that the lower half of the legs stays behind the body as athletes leads with the hips. Athletes will feel significantly heavier in this position. The tighter you stay, the less you weight. Making a kicking motion with the feel press tightly together before popping the hip will help athletes find the weightless moment we are looking for. This will also lead to better rhythm as the range of motion increases.

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Row: Legs, legs, legs & Handle to Shins

Workout prep:

1 Round

3 Calorie Row

3 Burpees


3 Toes to Bar

3 Pull-ups



Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00

27/20 cal row

27 Burpees

27 Chest to Bar Pull-ups

REST 4:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00

21/15 cal row

21 Burpees

21 Toes to Bar

REST 4:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00

15/10 cal row

15 Burpees

15 Pull-ups

Pull up Subs = Reduce Reps, Jumping CTB/Pull-ups, Banded Pull-ups, OR Ring Rows

T2B Movement Subs = Reduce Reps, Toes as High as Possible (straight leg), Knees to Chest, GHD Sit-ups, Sit-ups


**Bringing the intensity here with short interval work.

**The CTB/T2B/Pull up variations for each round should be something that athletes feel comfortable doing at least 10 without dropping in the workout if they absolutely needed to.

**Each part will be scored separately as rounds + reps.

**Looking to find a pace on the rower that feels similar to 2k pace. This should be a pace that they could immediately transition into their first burpee.

Burpees = thinking slow is smooth, smooth is fast. Settle into a pace, slowing the last few reps for another quick transition to the pull-up station. **Just getting the hands on the bar immediately following the last burpee is the goal. This doesn’t have to be an unbroken set, or even a large set, rather a set that gets you moving.


Foam roll lats + childs pose each direction x 1-2 mins