CrossFit 405, CrossFit 405 South – CrossFit


up (0-12:00)

Bike or Row 3:00


3 rounds:

5 Push-ups

7 Sit-ups

9 Squats


1 Minute each:

PVC Pass Throughs & Alternating Spidermans


Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Mobility (12-18:00)

Banded shoulder distraction 1:00 / arm

Triceps smash 1:00/arm

Teach/Movement Prep


Strict Press – Elbows Forward, Head Back

Keeping the elbows slightly forward of the bar and getting the head out of the way will make sure the press finishes directly over the center of the body. It often happens that elbows start behind the bar and the bar loops around the head. Although the bar is empty, looking to move very well on these.

Stay Tight

Squeezing the core and the glutes will create a stable platform to press from. One of the most common faults seen is an arch of the lower back. Focusing on staying tight will help minimize or avoid this position.

Row – handles past knees before arms bend – utilize leg power!

Push up – squeezing legs/butt to keep body in good plank position. Tighter plank position the more efficient the movement



AD/IN: Strict press (@10X1; 4 sets x 4-6 reps)

Increase load from previous week and build each set if rep range is hit.

NOV: Strict press (@101X1; 5 sets x 8-10; rest 1:00)

Increase load from previous week and build small if rep range is hit.



Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00 @90%

15 cal row

15 hand release push ups

rest 2:00
INT: 12 cal row / 12 regular push up

NOV: 10 cal row / 10 push up to bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00 @100%

15 cal row

15 strict press (75/55)
INT: 12 cal row / 12 press

NOV: 10 cal row / 10 press


**I am looking for an INCREASE in intensity/output on 2nd AMRAP today; save just a little in the tank through the first 5 minutes and push HARD on last 5:00

**Weight on workout strict press should be something you can do 21+ reps unbroken

**Keep row consistent but quick; fast transitions today

Core Work

Metcon (Weight)

4 rounds

5 strict toes to bar (or toes thru rings)

5 dead bugs/side

30 waiter walk lunges (1 KB OH & 1 KB at side) switch hands after 15 steps

8 GHD back ext. @3131
Record weight used on waiter walk