WARM UP – MOBILITY

3-4 min Aerobic warm-up

Big dynamic joint warm-up up and stretch out

Warm-up/Tech: front squat, hang clean, press, jerk with empty barbell

Hang clean primer: 3 rounds, from empty barbell – light weighs

3 hang clean pulls

3 hang muscle clean

3 pause front squat (hold bottom / receiving position for 2-3s)

3 tall cleans

WOD A

*HANG CLEAN*

Every 2 min x 9 sets:

3 waves of: 3, 2, 1 reps of hang squat cleans

Approximate % for loading:

Set 1-3: 3@70, 2@75, 1@80%

Set 4-6: 3@75, 2@80, 1@85%

Set 7-9: 3@80, 2@85, 1@90%

WOD B

*SPLIT JERK*

*PUSH JERK*

15 mins to build to a heavy Jerk, or to work on technique with sets of 2-3 reps.

– Jerk can be any style today

(Jerk x 2 is there to reference weight used on Nov 21st)

*JERK X 2*

WOD C

Every 2 min x 6 sets: (3 sets each alternating)

C1: 3 Single arm dumbbell strict press + 6-8 Push press/side (Complete on Right, then Left)

C2: 6-8 Barbell bent over rows + 12-15 Dumbbell reverse flyes

ACCESSORY

Tabata core: Complete 3 rounds (6 mins)

20s Hollow rocks

10s rest

20s Grasshoppers

10s rest

20s Russian twists

10s rest

20s Elbow plank hold

10s rest

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