WARM UP – MOBILITY

1) Big dynamic stretch / laps of rig

2) BB warmup for Power C&J, and Front Squats

WOD A
2 POWER CLEANS + 2 PUSH JERKS
EMOM x 8 sets:

2 T&G Power cleans + 2 push jerks

  • Start light and build as needed, but stay moderate – THIS IS NOT A MAX EFFORT, IT’S AN EMOM PRIMER FOR WOD B! Keep some juice in the legs 😀

WOD B
FRONT SQUAT
FRONT SQUAT X 3
Every 2.5 mins x 8 sets (20 mins)

3 front squats @ 75-80% across

  • Use the same or similar weight for each working set

ACCESSORY
3 Super sets:
8-10 Side lunges /side
12-15 BB hip thrusts

– rest 90 secs –

– Hold weight(s) in goblet position for side lunges

** Or cool-down by hopping on a bike or rower for 5 mins to flush the legs, and follow up with some hip stretches and cat-cows / thoracic twists **

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