CrossFit 405, CrossFit 405 South – CrossFit



30s each:

Bodyweight Good Mornings, Active Spidermans, Walkouts, Active Samson

Push-up to Down Dog, Air Squats, jump squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility (10-15:00)

Olympic wall sit – 2 Minutes

Banded super Front Rack Stretch – 1 Minute/arm

Teach/Movement Prep


Front Squat: Eyes up/Head up/Elbows up

Hang Power Clean: Checkpoints

Position 1

Bar at Pockets

Soft Knee Bend

Chest Slightly Forward

Position 2

Bar Just Above Knee

Shin Vertical

Chest Way Over Bar

Movement Prep

Establish 1st Position

3 Hang Power Cleans

Establish 2nd Position

3 Hang Power Cleans

Lateral Barbell Burpees: Flop, Pop, and Hop

Movement Prep

3 Spidermans (each leg)

3 Frog Hops

2 Burpees

2 Lateral Barbell Burpees



ADV: Front Squat (@20X1; build to 80-85% of 1RM in 15 mins)

INT: Front Squat (build to a moderate single for the day in 15 mins)

NOV: Front Squat (3 sets x 8-10 reps; rest 1:30)

build each set if form is perfect



Metcon (Time)

3 Rounds:

15 Hang Power Cleans (115/80)

15 Lateral Barbell Burpees
NOV: 3RFT: 12 HPC + 10 lateral burpees


**Athletes should choose a weight on the barbell that they could complete each set with a maximum of 1 break.

**This workout is meant to be a burner. Picking a lighter weight may be better to allow athletes to move quickly through this one.

**Burpees are lateral over the barbell, with no need to stand up to full extension between each rep.


Banded super front rack + roll out triceps 2:00/arm + wrist stretch