WARM UP – MOBILITY

2-3 min Aerobic warm-up

Dynamic joint warm-up / mobility

Empty barbell technique work: Clean pull, Power & Squat clean, and Split jerk

WOD A

CLEAN PULL, POWER CLEAN, CLEAN

Re-set between each lift (not touch and go)

Every 2 min x 8 sets:

1 clean pull, 1 power clean, 1 squat clean

Drop and/or re-set between each lift

Start light – moderate and build to a heavy set.

WOD B

PAUSE JERK X 3

3 secs pause in dip position, drive from dead stop, no extra bounce

3 secs pause in landing position also

12 min to complete 4-5 working / technique sets of the pause jerk 3’s.

Build as needed but maintain ideal technique on all reps before adding weight.

Bars taken from the floor.

WOD C

3 sets of:

10 Hanging med ball knee raises

20 Banded good mornings

30s/each Side plank (weigh w/ med ball on hip)

– Rest 60-90s between rounds

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