CrossFit 405, CrossFit 405 South – CrossFit



Line Drills

Quad Stretch

Knee to Chest

Straight Leg Kicks

Cradle Stretch


Toe Walk

Heel Walk

Air Squats

Side Shuffle

High Knees

Butt Kickers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility (15-18:00)

Wrist Stretch – 1 Minute

Pigeon Pose – 1 Minute Each Side

Teach/Movement Prep


Box Jump Overs- No Wasted Steps

First, find a tempo that athletes could move from start to finish without slowing. Staying close to the box is the next step. These wasted steps tend to happen when athletes jump off the box and take several steps back before beginning/setting up for next jump on other side. SAME with burpees, kick back, kick up, jump…no wandering steps between reps!

Movement Prep

3 Step-ups (each leg)

3 Box Jumps (workout height)

Thrusters – Elbows & Knees

For today we can pretend our elbows and our knees don’t like each other, so we want to keep them as far away from each other as possible. Athletes often start off well in the front rack, but as they squat there is the tendency for the elbows to get closer to the knees. Keeping these enemies separated allows athletes to maintain an upright torso and better balance

Movement Prep

3 Pausing Front Squats

2 Front Squats

2 thrusters


Build weight



Thruster (build to tough set of 5 in 4 sets; rest 1:30)



Metcon (AMRAP – Rounds and Reps)

AMRAP 20 @ 60-70%

500m row

15 box jump overs 24/20

10 wall ball shots

INT/NOV: box step ups / WBS/ push ups


Olympic wall sit 2:00 + lax ball on traps and chest