CrossFit 405, CrossFit 405 South – CrossFit



30s each:

Jumping Jacks

Active Spidermans

Single Unders

Push-up to Down Dog

Higher Single Unders

Air Squats



Have athletes work on their own rower if there is enough equipment or partner them up. Complete 3-5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Mobility (10-15:00)

Overhead Stretch on Wall – 1 Minute

Ankle Stretch – 30 Seconds Each Leg

Foam roll calf 1:00/leg

Teach/Movement Prep


Double Unders: Spin Before Jump

Movement Prep

:20 Seconds Single Timing Practice

:20 Seconds Single Timing Practice with Jump

:20 Seconds Doubles Timing Practice

:20 Seconds Doubles Timing Practice with Jump

:20 Seconds Double Under Practice

Row: “Length”

Movement Prep

Find End Range in Catch

:30 Seconds Easy Row

Power Snatch: Hook Grip & Hand Position

Movement Prep

Establish Hand Position

Establish Overhead Position

3 High Hang Power Snatches

3 Hang Power Snatches

Establish Setup Position

3 Power Snatches

Build to Lighter than workout Weight


Practice rounds (30-35:00)

1 Round w/ Lighter Weight

10 Double Unders

3 Calorie Row

3 Power Snatches

1 Round w/ Workout Weight

10 Double Unders

3 Calorie Row

3 Power Snatches



Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

60 Double Unders

30/21 Calorie Row

10 Power Snatches (115/80)
INT: DU attempts/practice for 1:30 or 120 SU / row / PS w/ modified load

NOV: 120 singles / row / hang power snatch


**looking for athletes to choose a weight on the barbell they are capable of completing unbroken when fresh.

**The goal here is to move for as much of the 15 minutes as possible, so picking a variation on the rope and a weight that allows athletes to keep moving forward will provide the correct stimulus.


Foam roll calf 2:00/leg + foam roll lower back + banded OH distraction