CrossFit 405, CrossFit 405 South – CrossFit



30s each:

Easy Bike + Active Spidermans

Medium Bike + Push-up to Down Dog

Faster Bike + alternating lunges

2 sets:

10 single leg RDL per leg

5 glute bridge

4 push up to side plank

Mobility (10-15:00)

Couch Stretch – 1 Minute Each Leg

Childs Pose on Medicine Ball – 1 Minute

Squat Hold – 1 Minute

Teach/Movement Prep


Wall ball shots & OHS – Control, Not Crash

Movement Prep

5 Front Squats

5 Push Press

5 Wall Balls (2 Second Controlled Down)

Double Unders – Height

There is no such thing as high enough in the double under as long as athletes keep a straight body. All this allows athletes to do is to allow more time for the rope to pass around the body twice. Although more taxing, it helps athletes complete this movement. As they dial in their timing, the jump will naturally come down a bit. Higher is good as long as positioning is good.

Movement Prep

:15 Seconds Single Unders

:15 Seconds Tall Single Unders

:15 Seconds Double Under Practice

Power snatch/Hang power snatch

Be patient and bring those hips to the bar before you jump and pull under!


3 muscle snatch


3 hang power snatch



AD/IN: Power snatch + hang power snatch + OHS (1.1.1; EMOM for 8:00; light/moderate weight)

Speed focus today

NOV: hang Power Snatch + OHS (2.1; EMOM for 8:00; light/moderate weight)

Speed focus today



Metcon (5 Rounds for reps)

5 Rounds:

1:00 Calorie Bike

1:00 Wallballs (20/14)

1:00 Double Unders

1:00 Rest
INT/NOV: modify weight/height for WBS and perform single under


**Pace this like a 3 min AMRAP each round not 1 minute of each movement!

SCORE = each round for total reps


Calf smash + couch stretch