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!

 

Programs are NOT created equal, just like CrossFit gyms are not created equal. For more info on this don’t hesitate to reach out to us.

 

Workout history below:

Dec 11 2017

Monday, 11 December, 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

Dec 9 2017

Saturday, 9 December, 2017

WARM UP – MOBILITY

Big dynamic stretch

WOD A

René
7 Rounds for time:
400m Run
21 Walking Lunges
15 Pullups
9 Burpees

-If you have a 20lb vest, wear it

Dec 8 2017

Friday, 8 December, 2017

WARM UP – MOBILITY

P-chain and thoracic/overhead mobility

PC&PJ warmup with empty bar

WOD A

Power Clean & Push Jerk x 6
E2.5MOM x 5 sets:
12/9 Cal Row (approx. 30 secs)
9/6 Ring Dips (1-2 sets each round)
6 Power Clean & Push Jerks approx. 60-70% of 1RM (T&G or quick singles)

WOD B

Will & Grace
15 min partner AMRAP:
30 Alt. DB Snatches 50/35lb
30 HR Pushups
30 Toes To Bar

-Split work evenly, one person working at a time

ACCESSORY

1) 3 Super Sets:
8-10 DB French Press
8-10 Double DB Seated Bicep Curls
-Rest 90 secs-

2) 3 Super Sets:
8-10 Single Arm Concentration Curls per side
8-10 Single Arm DB Skull Crushers per side
-Rest 90 secs-

3) Crossover Plyo

Dec 7 2017

Thursday, 7 December, 2017

WARM UP – MOBILITY

Hip openers
Banded shoulder warmups

OHS & Snatch warmup w/BB

WOD A

SNATCH X 2
A1) 15 mins to build to a max Snatch double for the day
—Rest 4 mins—
A2) E2MOM x 3 sets
2 Snatches @ 85-90% of B1

WOD B

OVERHEAD SQUAT X 3
OVERHEAD SQUAT X 2
In the remaining time in class, complete 6 working sets of Overhead Squats. Percentages are based off 3RM.
Sets 1&2: 6 reps @ 70-80%
Sets 3&4: 4 reps @ 80-90%
Sets 5&6: 2 reps @ 90-100%+ of 3RM

ACCESSORY

1) 3 Rounds:
10 KB Snatch + 100′ OH Carry each arm
15 Single Arm KB Rows Per Arm
15-20 Weighted GHD Hip Extensions
-Rest as needed between rounds-

2) Crossover Iron Scap
Optional Conditioning
5 Rounds:
Row 2 mins at a medium-hard pace / row 1 min easy between rounds

Dec 6 2017

Wednesday, 6 December, 2017

WARM UP – MOBILITY

Agility ladder + dynamic stretch

WOD A

THE GENERAL PT. 1 OF 2
3 x 3 min AMRAP’s w / 90 secs rest

3 Bar Muscle Ups
6 Thrusters 95/65lb
9 Burpees

-Pick up where you left off each round “Chief” style
-Score = total rounds & reps completed
-Sub BMU’S for CTB’s Pullups, or Jumping

—REST 5 MINS—

THE GENERAL PT. 2 OF 2
3 x 3 min AMRAP’s w / 90 secs rest

3 Strict HSPU’s (1 mat deficit for guys)
6 SDHP 95/65lb
9 Box Jumps 24/20″

-Pick up where you left off each round “Chief” style
-Score = total rounds completed

ACCESSORY

1) Crossover Recovery

2) Stretch!