CrossFit 405, CrossFit 405 South – CrossFit



30s each:

Easy Bike + Active Spidermans

Medium Bike + Push-up to Down Dog

Faster Bike + Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats

Mobility (10-13:00)

Couch Stretch – 1:00 Each Leg

KB Squat Hold – 1 Minute

Teach/Movement Prep


Back Squat – Control

While these are not tempo back squats, controlling the descent will allow athletes to stay in a good position and maintain tension. It is common to see athletes use a bounce, or stretch reflex, in the bottom of the squat to help them stand up. There is a benefit to utilizing the stretch reflex when trying to lift as much weight as possible, but for today’s purposes, a controlled eccentric (down) portion and explosive (up) concentric portion will better enable athletes to stay mechanically sound and keep their midline engaged throughout.

Spread the Floor

Instead of using the stretch reflex for tension and extra assistance, athletes can think about spreading the floor with the feet. Spreading the floor outward recruits more glute and hamstrings, the same muscles that contribute to the stretch reflex. The more muscle involved, the greater the potential for the lift.


5 Pausing Back Squats @22X1

Thruster – Pop and Pass

Focus on the lower body generating the power. now think “Pop and Pass”. The hips extend rapidly before passing off to the arms, making the work for the upper body much less taxing.


Empty bar

5 Front rack bar “pops”

5 thrusters

Chest to Bar Pull-ups Prep:

10 Second Dead Hang

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

3 Chest to Bar Pull-ups



AD/IN: Back Squat (@20X1; 3 sets x 6-8 reps; rest 2-3:00)

Go heavier than last week’s sets; build each set to hit rep range but not to failure

NOV: Back Squat (@20X1; 5 sets x 8-10 reps; rest 1-1:30)

Build in weight from previous week



Metcon (Time)


thrusters (95/65)

CTB pull ups

Run 400m between each round
INT: thruster / chin over bar pull up / run

NOV: thruster / ring row / run


**Pace run to be able to go right to thrusters

**Choose weight and pull up variation you could do 15-20 reps unbroken fresh.


Foam roll quads and lats + banded OH distraction