CrossFit 405, CrossFit 405 South – CrossFit



30 s each:

Slow Bike

Slow 10m Shuttle Runs

Medium Bike

Medium 10m Shuttle Runs

Faster Bike

Faster 10m Shuttle Runs


Barbell Warmup + Active Stretching

5 Good Mornings

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

5 Pausing Front Squats

Banded Walks

Looking to prime to glutes for the squat volume being performed today. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Mobility (10-15:00)

banded super Front Rack Stretch – 1 Minute/arm

Wrist Stretch – 30s per arm

Ankle Stretch – :30 Seconds Each Side

Teach/Movement Prep


Squat Cleans: Hook Grip, Jump Tall/Get Small, Stand 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



ADV: Squat Clean (build to tough single for day)

**Similar to Monday, the goal of building to the heavy is to develop good habits and positioning that can be further built upon within the workout. When going heavy, looking to climb in weight, but only so far that you are maintaining crucial points of performance.

INT: Power Clean + Front Squat (build to a tough single for day)

NOV: segmented CL DL + hang power clean + front squat (1.1.1x 10; rest 1:00; build small w/ perfect form)



Practice round to set pace and breathing:

1 round

100m run

5 cal AB

2-5 squat cleans

Metcon (Time)

2 rounds for time

400m run

15/13 cal AB

12 Squat Cleans (MAX 115/80)



**Within the workout, the weight on the barbell should be something that athletes could complete both rounds unbroken if they needed to.

** A controlled sprint today. Looking to hold back just a bit on the first run and bike. We can almost think of those two movements as a buy-in for the remainder of the workout. The workout essentially begins on the first set of 12 Squat Cleans. Want athletes holding on for a large, if not unbroken set. Using the first bit of the 2nd 400m run as recovery for the legs before attacking the remainder of the workout.


Super front rack w/ band + couch stretch + triceps smash