Monday, 5 February, 2018

WARM UP – MOBILITY
Dynamic hamstrings & shoulders
Single leg g-mornings, supinated scap pull-ups

WOD A
Deadlift x 2
Weighted Supinated Chin-up x 2
E3MOM x 6 sets:
Deadlift
Weighted Supinated Chin-up
*Perform both movements during 3 mins

Deadlift percentages:
6 reps @ 70%
4 reps @ 75%
2 reps @ 80%
6 reps @ 75%
4 reps @ 80%
2 reps @ 85%+
*Follow the same rep scheme for chin-ups, building in weight or difficulty as you go. If you’re doing jumping
chin-ups or using bands, perform 4-6 reps each set with a 3-4 sec negative every rep

WOD B
Legz ‘n’ Tingz
5 Rounds for time:
6 Hang Power Cleans 155/105lb
9 Front Squats
12 Box Jumps 30/24”
-Rest 90 secs between rounds-

-Choose a weight that will be challenging but UB for most of the rounds

ACCESSORY
1) 3 Super Sets:
10-15 GH Raises
20-30 Banded Hamstring Curls
-Rest 2 mins-

2) “Durante Core” 5 Rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
-Rest 1 min-
*Scale reps to 6-8 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