WARM UP – MOBILITY

Dynamic joint warm-up, stretch, and hip & shoulder activations

Clean + Jerk warm-up drills and technique work

Primer: 3 sets of:

3 position clean (hips, above the knee, below the knee) + 3 Paused jerks (pause for 2s in the dip and the catch)

– rest 60-90s between sets

– build as needed but no heavier that 55-60% of 1RM.

WOD A

CLEAN & JERK

Every 90s x 11 sets:

Clean + Jerk:

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

Set 4: rest

Set 5, 6, 7: 75, 80, 85%

Set 8 rest

Set 9, 10, 11: 80, 85, 90%

Ideally a full clean and split jerk, but if your legs are too sore from Saturday then sub to a power clean

WOD B

DEADLIFT X 2

Every 4 min x 5 supersets of:

10 – 8 – 6 – 4 – 2 deadlifts (start at ~60-65% and build each set to a heavy but smooth double)

8-10 Seated dumbbell shoulder press (wide elbow)

12-15 Banded ab-mat sit-ups (anchor feet)

ACCESSORY

Complete 100 banded good mornings + 100 band pull aparts in as few sets as possible

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