WARM UP – MOBILITY

Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)

Barbell warm-up drills and WOD A review.

WOD A

Every 90s x 3 sets:

3 Halting clean pulls + 3 Hang muscle cleans (from the knees) + 3 Pause front squats + 3 Tall cleans

Pause mid shin, knees, and mid thigh on the pulls

WOD B

Every 2:30 min x 8 sets: Clean pull, Hang squat clean

Sets 1-2 = 2 reps @ 60-65% (of 1RM clean)

Sets 3-4 = 2 reps @ 70-75%

Sets 5-6 = 1 reps @ 80-85%

Sets 7-8 = 1 rep @ 85-90%

CLEAN PULL, HANG SQUAT CLEAN

WOD C

Every 90s x 4 sets:

3 clean deadlifts (Start at WOD B finish weight and build to a heavy but smooth set, reset for each rep)

CLEAN DEADLIFT X 3

WOD D

Every 90s x 3 sets:

3 Dip pause (2-3s) + 3 Push press + 3 Tall jerks (2-3s pause in landing)

WOD E

In remaining class time, build to a heavy set of:

3 Push press + 1 Split jerk

3 PUSH PRESS + 1 SPLIT JERK

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

GUEST PRICING

MEMBERSHIP HAS ITS PRIVILEGES

MEMBERS RATES

CrossFit 604 members enjoy a reduced price for purchasing private training sessions. Pay as little as $65 per hour!

OLYMPIC LIFTING

Get private coaching to improve your lifting technique

GYMNASTICS

Get private coaching to improve your gymnastics skills

STRENGTH

Get private coaching to improve your strength

MORE

There's nothing we can't tackle to help you get better!

PRIVATE TRAINING

MEMBERS PRICING