CrossFit 405, CrossFit 405 South – CrossFit



:30 Seconds each:

Walkouts, Bodyweight Good Mornings, Active Sampson, Active Spidermans, Air Squats, Scorpions 4/leg, high plank hold, side plank hold each side

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility (10-12:00)

Overhead Stretch on Wall – 1 Minute

Chest Stretch – 1 Minute

Teach/Movement Prep


Barbell Facing Burpees: Flop, Pop, and Hop

Movement Prep

3 Frog Hops

2 Burpees

2 Barbell Facing Burpees

Toes to Bar: Press Down

Movement Prep

10 Scap Pull-ups

10 Kipping Swings

5 Knees to Chest

5 Toes to Bar

Deadlifts: Set the Back

Movement Prep

Establish Setup Position

5 Deadlifts (Pausing in Setup)

Build Weight to moderate/ 50-70% of workout weight

Then… (18-25:00)

2 Rounds

Completed with above weight (50-70% of workout weight)

1 Deadlifts

3 Toes to Bar

3 Barbell Facing Burpees

1 Round

Completed with workout weight

1 Deadlifts

3 Toes to Bar

3 Barbell Facing Burpees


Marston (AMRAP – Rounds and Reps)

AMRAP 20:00

1 Deadlift (315/205)

10 Toes to Bar

15 Barbell Facing Burpees
INT/NOV: modify weight per stimulus prescription / and T2B Movement Substitutions = Reduce Reps, Toes to Space (straight leg), Knees to Elbow

Knees to Chest, OR abmat sit ups


**Deadlift weight is IMPORTANT today… The weight on the barbell should be heavy for a deadlift, but not max effort. This should be a load that athletes could complete 5 touch & go reps when fresh. INT/NOV clients should be on the conservative side today for weight on bar.

**With a longer workout and a heavy barbell, controlled is better than aggressive today.

**Athletes should approach this how they would see themselves doing so 12 minutes into the workout. That will likely be 2-3 quick sets of toes to bar and methodical, breathing burpees. Dialing in the pace on those two movement sets them up to approach the barbell in a state in which they can safely lift it off the ground. If they finish their first round in two minutes and finish with ten rounds, they most likely kept an appropriate speed throughout.