Saturday, August 14, 2021

WARM UP – MOBILITY

2-3 min easy row or bike

Dynamic lower body warm-ups (sampson lunge, floor sweepers, iron crosses etc.)
2 rounds:
12-15 Banded good mornings (green)
8-10 Banded shoulder press (red)
5-7/side Bird dogs

5-7/side Dead bugs (or Banded dead bugs)

2-3 sets of 8-12 light deadlifts before beggining to load up for WOD A.

WOD A
DEADLIFT X 3
15 mins to build to a heavy set of 3 or new 3RM deadlift.
Rest as needed between sets.
Reps may be touch and go, or quick reset on the floor.
Ideally avoid going to failure or were posture or mechanics are lost.

WOD B
DIANE
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)

Handstand Push-ups

Kipping HSPU allowed for Rx
Scale deadlift weight to ~60-65% of 3RM
Should be a weight you can move safely and consistently for 10+ unbroken reps
HSPU can be scale to a pike or banded version if you don’t have wall space.

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