Wod Archive

Programming at CrossFit604 is one of our top priorities. We believe in programming that pushes you hard, but also allows for proper recovery. Constantly varied does not mean constantly random! No matter when you come, you are working hard AND smart!

 

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Workout history below:

Oct 16 2017

Monday, 16 October, 2017

WARM UP – MOBILITY
2 rounds: Alternating between:
250-300m row + dynamic warm-up lengths / hip openers
then:
Blue band hip activation: glute steps, bridges, deadbugs, squats

Review back squat + safety/spotting review

WOD A
BACK SQUAT
25 min to establish a 1 rep max back squat.
Start light and slowly build to a heavy single.
Build by feel, or follow this or a similar rep scheme:
8-10 @ 40-50%
6-8 @ 55-60%
4-5 @ 60-65%
3 @ 70-75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ 100%+

(If you finish early, you may pack up and start your row when ready)

WOD B
500 METER ROW
500 meter row for time
All out max effort test.
Set rowers to 500m to record exact time.

ACCESSORY
3 rounds: rest as needed
30-40 Banded good mornings
15-20 GHD Sit-ups

Oct 15 2017

Sunday, 15 October, 2017

WARM UP – MOBILITY

5 mins dynamic
Banded shoulder warmups

Snatch tech for WOD A

WOD A

2 T&G POWER SNATCHES + 2 HANG SNATCHES
-You may not drop the bar during this complex
-Hang Snatches must be full squat
20 mins to build to a max in the complex
Take your time building up today, make small incremental jumps, and only add weight if technique allows

WOD B

2 T&G POWER CLEANS + 2 HANG CLEANS
-You may not drop the bar during this complex
-Hang Cleans must be full squat
20 mins to build to a max in the complex
Make sure you are taking long rest in between your heavier sets here, 2-3 mins+

WOD C

SNATCH PULL X 3
BTN SNATCH GRIP PUSH PRESS X 6
Alt. E2MOM x 4 sets of each:
1) 3 Snatch Pulls @ 85-90%+ of 1RM (build as needed)
2) 6 BTN Snatch Grip Push Press (heavy but smooth)

ACCESSORY

Crossover Iron Scap

Oct 14 2017

Saturday, 14 October, 2017

WARM UP – MOBILITY

2-3 mins Butt Kicks, High Knees, Broad Jumps

2 Rounds:
10 Band Dislocates
12-15 Band Pull-aparts
12-15 Band Ext. Rotations
5 In Front & 5 BTN Presses from Push Jerk receiving position w/empty bar
6-10 Strict Pullups

Tech Pause Push Jerk

WOD A

PUSH JERK
10 mins to warmup/build to a heavy Pause Push Jerk single above your workout weight, you must pause for 3 secs in the dip, and the catch position of every rep here.

WOD B

WANNA BE STARTIN’ SOMETHING
5 Rounds for time:
400m Run
15 Shoulder To Overhead 135/95lb
15 Box Jumps 30/24″

ACCESSORY

1) 3 Rounds:
8-10 Powell Raises @ 30X0
8-10 Cuban Rotations @ 4020

2) Crossover Iron Scap

Oct 13 2017

Friday, 13 October, 2017

WARM UP – MOBILITY

2 Rounds:
15 Air Squats
10-15 GHD Hip Extensions
8-10 Lighter Wallballs
8-10 Straight Leg Deadlifts w/empty bar

WOD A

DEADLIFT X 10
Alt. EMOM x 10 mins ( 5 sets of each)
1) 10 T&G Deadlifts (approx. 60-65% – keep these smooth and UB)
2) 15 UB Wallballs (choose a weight that you can keep UB, ideally to 10′)

WOD B

SMOOTH KETTLEBELL
3 Rounds for heaviest weight used:

5 Single Arm KB Thrusters (left arm)
5 SA KB Snatches (left arm)
5 OH KB Step Back Lunges (left arm)
5 Single Arm KB Thrusters (right arm)
5 SA KB Snatches (right arm)
5 OH KB Step Back Lunges (right arm)
15 KB Swings

—Rest exactly 2 mins between rounds—

-Once you pick the KB up to start the complex, it may not touch the ground again until all reps have been completed
-You may build each round if needed to find your heaviest KB for the day

WOD C

50 CAL ASSAULT BIKE FOR TIME
-Start this as soon as you are ready after WOD B
-Scale Cals down to 30-40 if you struggle on the bike, try to keep it under 3-4 mins
-This should be an all-out effort relative to the amount of time you’ll be working

ACCESSORY

3 Sets:
8-12 GH Raises
40-60 secs Weighted Plank
15-20 Banded Oblique Rotations per side

Oct 12 2017

Thursday, 12 October, 2017

WARM UP – MOBILITY

2 Rounds:
8-10 Banded Dislocates
8-10 Banded Shoulder Press
8-10 Ring Rows
8-10 Tuck-ups/V-ups

WOD A

Alt. EMOM x 12 mins (4 sets of each)
1) 1-2 Rope Climbs
2) 6-8 Strict HSPU’s
3) 15-20 secs Parallette L-sit

-The goal for all movements today is to work at your hardest sustainable progression

WOD B

DON’T STOP ‘TIL YOU GET ENOUGH
4 Rounds of 2 mins on / 2 mins off for total Toes To Bar (16 mins)
15/12 Cal Row (45-50 secs max., scale to 8-10 or as needed)
12/9 Ring Pushups (should be UB for a couple, if not all rounds)
AMRAP Toes To Bar

-Complete the Row & Pushups as fast as possible, and AMRAP TTB in remaining time. Scale so that you have at least 30 secs TTB
-Score = total TTB

ACCESSORY

1) 3-4 Super Sets:
12 Arnold Press @ 31X1 tempo
12 Bent Over Double DB Rows (neutral grip) @ 31X1 tempo
12 Side Delt Raises
-Rest 90-120 secs-

2) Crossover Iron Scap