WARM UP – MOBILITY

Red band shoulder warm-ups + activations:

(pull aparts, external rotations, pec circles/flys, bent over rows, lat pulldowns etc.)

Scap pull-ups + Scap push-ups

Review bench press techniqe + pull-up progressions

Warm-up bench press to ~65-70%, or a moderate but smooth set of 5, then;

WOD A

BENCH PRESS X 5

Every 3 min x 4 supersets:

5 bench press (build to a heavy set or new 5RM)

AMRAP strict pronated chest to bar (or chin over bar) pull-ups

Scale to strict banded pull-ups so that 6-8 reps are attainable

If you can get 6-8 strict C2B then stick with those, if not complete chin over bar.

— Rest 4-5 min before starting WOD B —

WOD B

PRONATED BENT OVER ROW X 10

Every 3 min x 4 supersets:

10 Pronated bent over rows (heavy but smooth sets)

AMRAP strict ring or bar dips (Scale so that 6-8 reps are attainable.

Aim for some higher volume sets 8-10+ (use static bars/bands as needed to get some more quality reps in)

WOD C

50 CAL ECHO BIKE FOR TIME

ACCESSORY

2-3 sets of:

15-20 Straight arm plate raise to overhead

12-15 Dumbbell tricep rollbacks

25-30 Band pull-aparts

– rest as needed

2-3 sets of:

12-15/side Thera band internal rotations

12-15/side Thera band external rotations

(band attached to the rig at elbow height, keep elbow bent at 90 degrees)

– rest as needed

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