CrossFit 405, CrossFit 405 South – CrossFit



200 Meter Run


Line Drills: Quad Stretch, Knee to Chest, Soldier Kicks, Knuckle Drags, Side Lunge, Cradle Stretch, Walking Samson, Walking Spiderman, Walkouts, Toe Walk, Heel Walk, Side Shuffle, High Knees, Butt Kickers

Mobility (10-15:00)

Calf smash 1:00/leg

Quad smash 1:00/leg

Foam roll lower back 1:00

Teach/Movement Prep


Row – Stroke Rate

Stroke rate isn’t something that we talk about often, but in a workout where we are on the rower for around 6-8 minutes, it will help athletes find a rhythm and be as efficient as possible. The focus today is going to be less on speed and more on productive application of force into the machine. Slowing down how many strokes take place in a minute while maintaining a consistent force allows for a similar accumulation of meters, better organization in the catch, and a lower heart rate approaching the final run. Different stroke rates are appropriate for different distances and time domains. In today’s workout, depending on the athlete, we are looking for anywhere between 24-28 strokes per minute. In the warm-up, we can have athletes feel out which stroke rate will be mostly comfortable and consistent for them to hold onto for 2000 Meters.

Movement Prep

:20 Seconds @ 24 Strokes Per Minute

:20 Seconds @ 26 Strokes Per Minute

:20 Seconds @ 28 Strokes Per Minute

Run – Foot Strike

With two miles of running today, we want to put some focus into where and how the foot is making contact with the ground. If the leg lands too far in front of the body, the heel is likely to put on the brakes. Additionally, striking this way applies a force into the joints at up to 3x athletes body weights. Rather than striking with the foot too far out front, athletes can think about landing on the forefoot, right under the center of mass. To put this into perspective, this is a similar position to where the foot would make contact when jumping rope. The only difference between jumping rope is a slight lean at the ankles to move forward. Finding the proper foot position makes is easier on the joints and less effort for athletes.


Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
NOV: run 1200m + 2k row + run 800m


Calf stretch & smash + couch stretch