DATE – Wednesday Aug 20th

 

Warm-up: “Scapjacked” activation/skipping practice – alternate with partner. (10min max)

 

Mobility: Partner dowel overhead + extension stretches (60s each)

 

WOD A) Every 90s x 10 sets (15 min)

1 Push press + 1 Split Jerk

 

– Start at a moderate weight and increase to a heavy set.

– Hold the receiving position of the jerk for 2-3 seconds before recovery

– Attempt to work up to a 1 RM Push Press then hit the Jerk at that weight.

– Aim for a 5-10% increase in load used 2 weeks ago (no push jerk this week).

 

WOD B) For time: 10 down to 1 reps of:

Strict pull-ups (either grip permitted)

Ring Dips (sub bar dips)

Inverted burpees

 

– If you do not have strict pull-ups complete 5,5,4,4,3,3,2,2,1,1 for your sets doing a jumping pull-up with a 3-4s controlled negative each rep. If you can not control your self down, then complete full volume ring rows.

– Banded dips at full volume ok.

– If you can’t comfortably kick up to a handstand, just do roll to candlestick

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