WARM UP – MOBILITY

Dynamic joint warm-up and hip / squat openers

Banded glute / core activations

WOD A

BACK SQUAT

BACK SQUAT X 4

6-7 mins warmup, then:

E2MOM x 8 sets: 4 Back Squats @ 65-70% across

– weight should be slightly heavier (~5% more) than your (8 x 5) two weeks ago

– The goal for today is volume with a relatively short rest

– You should keep the same or similar weight across, do NOT try to build to maximal weights

WOD B

UPS AND DOWNS

Complete for time:

3 – 6 – 9 – 12 – 9 – 6 – 3 reps of:

Hang squat clean (135/95)

Burpee over the barbell

Choose a weight were 6-8 HSC could be completed unbroken, scale for intensity over heavier weights.

10 min time cap

ACCESSORY

3 rounds for quality: rest as needed

6-8/side Single leg Romanian deadlift @3,1,1,1 (hold 1 DB or KB in opposite hand to working leg)

6-8/side Single leg Russian box step ups @3,1,X,1 (hold 1 KB in front rack on working leg side)

15-20/side KB oblique side bends

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