CrossFit 405, CrossFit 405 South – CrossFit



400m run

500m row

Line Drills:

high knees, butt kickers, inchworm, toe walk, heel walk, knuckle drags, kick to handstand


Front/Lateral raise, external rotation, press (w/ plates:)

Mobility (10-12:00)

Banded Bully 1:00 each side

Teach/Movement Prep


Row: driving through the legs, just like a thruster most of the power should come from the legs and not the arms

HSPU: legs together kipping back and to the wall, trying to minimize time on wall so start bringing legs down when torso is descending

Ring MU: staying tight and keep rings close


demo and practice MU progressions/skills


Specific prep (30-35:00)

Row 8 cal

3 MU

Run 100m


Gym-nastical – Pt.1 (AMRAP – Rounds and Reps)

AMRAP 8:00

20/17 cal row

5 ring MU

REST 3:00
INT: row 18/15 cals / 5 CTB pull ups OR jumping Muscle ups (based on skill level)

NOV: Row 15/11 cals / 7 Strict banded CTB pull up

MU scaling options:

7 banded regular pull up

10 jumping CTB pull up

10 jumping chin over bar pull up

10 ring rows

Gym-nastical Pt.2 (AMRAP – Rounds and Reps)

AMRAP 8:00

200m run

INT: run / 5 wall walks

NOV: run / 10 pike push ups w/ torso vertical (feet on box)

HSPU scaling options:

feet elevated push ups

regular push ups

DB strict press


**2 more testers today, so once again make sure athletes make notes of any modifications.

***Make sure athletes have a plan for the ROW & RUN… it should be modified to something that takes under 1-minute per round.

**SCORING: each part is scored for total rounds + reps. for the run, remember each 50m = 1 rep, so a completed run = 4 reps

Happy Hour!