CrossFit 405, CrossFit 405 South – CrossFit



30s each:

Inchworms, Active Samson, Active Spiderman, Air Squats, Push-up to Down Dog


Barbell Warmup

5 Good Mornings

5 Back Squats

5 Snatch Grip Push Press

5 Overhead Squats

5 Muscle Snatch

Mobility (10-15:00)

Warrior Squats – 1 Minute

Lax ball on upper back/traps , shoulders, and triceps 2:00/side

Teach/Movement Prep


Power Snatch + Overhead Squat + Squat Snatch – “Reach”

A locked elbow and an active shoulder keeps the upper body stable and allows the legs to do most of the work. Throughout the whole motion, athletes can reach their arms as long as possible towards the ceiling. No matter if they are squatting down or standing up, their arms are always pressing up on the bar. This will help reduce inactive shoulders or soft elbows.

Movement Prep

3 Snatch Grip Push Jerks (Back Rack)

3 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

2 Overhead Squats

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

(Power for those who aren’t squat snatching)

Chest to Bar Pull-ups (Prep Following the Strength/OHS)

Elbows Back

Different elbows positions can be appropriate for different types of pull-ups. In the chin over bar pull-ups, the elbows can be pointed more down. In the chest to bar pull-ups, which requires a greater range of motion and chest contact, pulling the elbows back makes for better execution. Rather than using the lower body to throw the chest at the bar, athletes are able to maintain rhythm and use the elbows to guide the chest to the bar.

Movement Prep

10 Scap Pull-ups

10 Kipping Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups



AD/IN: Overhead Squat (3,3,3,3; build to moderate load; rest 1:30)

NOV: Front Squat (3 reps x 5 sets; all same weight)

Keep weight moderate today; in between each set = practice 10 PVC pipe OHS



Metcon (Time)

For Time (15 Min Cap)

35/25 Calorie Assault Bike

27 Chest to Bar Pull-Ups

21 Power Snatches (115/80)

15 Overhead Squats (115/80)

9 Squat Snatches (115/80)
NOV: 30/20 Cal AB + 27 Pull-Ups (banded or ring row) + 24 Power Snatches (75/55) + 21 Overhead Squats (75/55)


** Within the workout, athletes can choose ONE weight for all three barbell movements. This should be a weight that they could confidently string together 15+ repetitions when fresh.

**DON’T come out too hot on bike and pull ups today; save some steam for the barbell movements…you don’t want any failed reps on the last set of squat snatches

Core Work


Metcon (No Measure)

3 rounds for quality:

1:00 High plank

15 weighted sit ups

15 back extensions

30s side plank each side

30 flutter kicks (1 kick = 1 rep)


Foam roll lats + laying shoulder stretch (front and back)