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

w/ plates: front/Lateral raise, external rotation, press

Mobility (10-12:00)

Banded Bully 1:00 each side

Teach/Movement Prep


MU: keeping the feet together through the entire kip

HSPU: pulling the legs down far enough to engage the hips for the kip rather than just trying to kip with the legs

Row: watching for coming forward to far that the heel come off of the rower

Run: run today (especially if they did last time) to get a true re-test

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 / 5 ring rows or Strict banded CTB pull up

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 or feet elevate push ups OR regular push ups


***We are re-testing this from when we did it on Dec 5th. Please encourage clients to do the same modifications as last time, including if they ran last time or not.

**If an athlete is proficient in CTB they may be able to do jumping MU but we are testing muscle endurance of the gymnastics so we want to stick to the modifications as much as possible.

**Make sure athletes have a plan for the mono-structural movement; it should be modified to something that takes under 1-minute per round.

Happy Hour!