CrossFit 405, CrossFit 405 South – CrossFit



30s each:

Easy Row + Push-up to Down Dog

Medium Row + Air Squats

Faster Row + alt. jump squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility (10-13:00)

Squat Hold – 1 Minute

Banded Walks

Chest Stretch – 1 Minute

Teach/Movement Prep


Back Squats + Air Squats: Neutral Spine & Spread The Floor

Movement Prep

5 Air Squats

5 Back Squats

Push-ups: Vertical Forearms & Belly Tight, Butt Tight

Movement Prep

Establish Bottom Position

Establish Top Position

5 Push-ups

Row: Recovery

Movement Prep

10 Strokes (4 Second Recovery)



AD/IN: Back Squat (3 TOUGH sets of 5 in 15 mins; rest 2-3)

NOT a 5RM & NO misses today!

NOV: Back Squat (10,8,6,10; build each set; rest as needed)

goal is to have 2nd set of 10 slightly heavier than 1st set and still maintain good form.



Metcon (Time)

3 Rounds:

50 Air Squats

35 Push-ups

20/15 Calorie Row
INT: 50 squats / 25 push ups / (20/15) cal row

NOV: 40 squats / 2o push ups to bar / (15/12) cal row


**Breaking up the push-ups early and often today. Athletes should break these up like they would 100 push-ups for time. Even if they are able to do 35 unbroken the first round, this movement carries a lot of muscle fatigue into the following rounds. Short breaks pay off early. If athletes used the recovery on the rower properly, they will be able to maintain a good pace on both the rower and the air squats. Quickly transitioning in and out of the rower will gain back a fair amount of time.


Tissue work w/ lax ball on chest and shoulders