Thursday, 28 December, 2017

WARM UP – MOBILITY
Dynamic warm-ups + hip circles + thoracic openers
Blue band glute activation drills

Front squats warm-up w/ empty barbell:
2 sets of 15 reps:
5 x 3s down fast up +
5 x 3s down, 3s hold, fast up +
5 x 1 + 1/4
(30-45s hip opener/side between sets)

WOD A
FRONT SQUAT X 5
Every 3 min x 5 sets: 5 front squats @3,1,X,1
Start at ~55-60% of 1RM
Build as needed but only add weight if mechanics and positions are ideal.

WOD B
Tech: Hang power snatch

10 MIN AMRAP: WALLBALL & HANG SNATCH
Complete AMRAP in 10 min:
20 Wallballs (20/14lb)
10 Hang Power Snatch (95/65)

ACCESSORY
3 rounds:
200ft farmers carry – heavy KB’s
15-20 GHD Sit-ups (sub V-ups or Tuck-ups)
2-3 x Crossover Symmetry “Plyo” movements

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