CrossFit 405, CrossFit 405 South – CrossFit


Intro, warm up (0-12:00)

Teach (12-20:00)



AD/IN: Thruster (3 reps every 2:00 x 6 sets)

build (from 60%) each set to ONE tough set of 3 for last set

BLD: Thruster (5 reps every 2:00 x 6 sets)

light to moderate load; ALL working sets at same weight; focus is on mechanics today



Metcon (Time)

For Time (10:00 time cap)

25 Thrusters (95/65)

400 Meter Run

25 CTB Pull-Ups

400 Meter Run

25 Thrusters (95/65)
INT: thrusters (85/55) / run / chin over bar pull ups / run / thrusters

BUILD: thrusters (65/45) / run / band assisted strict pull up / run / thrusters


**On the thrusters, we are looking for a loading that we are VERY confident we could complete 21 reps unbroken. Strategy wise, we may choose for a quick, single break (such as 16-9), but it’s a loading that we can cycle.

**CTB pull-ups. Pacing is a little more individualized here; entirely dependent on where we currently are in the movement. Sharing a similar theme to the barbell, we are looking for strong sized sets here. This is the only time we are on the pull-up bar in the workout, so we can safely push our sets here with aggression. By no means do we want to hit a wall if this is a movement we struggle with, but let’s get outside the comfort zone here and push our sets, and our time between.

**On that last set of 25 thrusters… Let’s get the barbell to our shoulders and just get to 5. If we feel even better on this final set, let’s simply try. See how far we can go. As a reminder, in training, we welcome “failures”. We welcome mistakes and mishaps, as we learn most from them. If there ever is a time to “go for it” and see how far and how long we can hang onto the barbell, it’s in this last 25.