CrossFit 405, CrossFit 405 South – CrossFit



3 rounds @ warm up pace

Row 1:00

5 ring rows

5 push ups

5 air squats


empty bar/pvc pipe bar prep

CL RDL, CL high pull, muscle CL, FS, PP, PJ, HPC

Mobility (8-12:00)

Banded super front rack 1:00/arm

Olympic wall sit 2:00

Teach/Movement Prep


Clean and hang squat clean – patience to hips and fast under bar w/ but back and weight in heals


3 High hang squat clean hold receiving position for 3 secs each

3 hang power cleanhold receiving position for 3 secs each

Jerk – vertical torso on “dip/drive”


3 Hold dip position holds for 3s

3 push press

3 tall jerks (bar start just at forehead height; on toes) speed drill for getting under bar and foot work (complete 3 for split jerk and 3 for power jerk)



Power Clean + Hang Squat Clean + Jerk (Build to a tough set in 12:00)



Metcon (AMRAP – Rounds and Reps)

“Death by” for 12 Mins (INT/NOV AMRAP 12:00)

Each minute complete:

5 pull ups

1 power clean + hang squat clean + jerk (use approx. 75% of best set from build)

**EACH round increase PU by 2 (7,9,11,13,15…)
INT/NOV: treat like an AMRAP, and do variation of pull up that is appropriate for you.

Summer Time Accessory Work

Metcon (No Measure)

4 Rounds

12 Weighted Sit up @25#/15#

45s plank hold on elbows

12 weighted GHD back extensions

45s Superman Hold