Friday, 9 February, 2018

WARM UP – MOBILITY
Banded shoulder warmups: dislocates, rotator cuffs, Y raises, overhead squats
Alternate band drills with hanging & dip warmups

Tech WOD A movements

WOD A
SNATCH BALANCE W/PAUSE X 1
Pause for 3 secs in the bottom/catch position before standing
SNATCH PULL X 3
Alt. E90SECS x 4 sets of each (12 mins)
1) Snatch Balance w/pause x 1
2) Snatch Pull x 3

-Heavy as possible with both movements, aim for 100%+ of 1RM Snatch, building as needed

WOD B
RINGZ ‘N’ TINGZ
For time:
100 Double Unders
25 OHS @ 95/65lb (1-2 sets)
10 Ring Muscle Ups

80 Double Unders
20 OHS @ 115/80lb
8 Ring Muscle Ups

60 Double Unders
15 OHS @ 135/95lb
6 Ring Muscle Ups

40 Double Unders
10 OHS @ 155/110lb
4 Ring Muscle Ups

20 Double Unders
5 OHS @ 185/125lb
2 Ring Muscle Ups
——————————————————
RINGZ ‘N’ TINGZ – INTERMEDIATE
For time:
50 Double Unders
25 OHS @ 75/55lb (1-2 sets)
20/15 Ring Dips

40 Double Unders
20 OHS @ 95/65lb
16/12 Ring Dips

30 Double Unders
15 OHS @ 115/80lb
12/9 Ring Dips

20 Double Unders
10 OHS @ 135/95lb
8/6 Ring Dips

10 Double Unders
5 OHS @ 155/110lb
4/3 Ring Dips

-Newer to classes:
-Doubles: 1-2 x the amount as singles
-OHS: start with an empty bar and add 5-10lbs each round if needed
-Dips on a bench – elevate feet if possible

ACCESSORY
1) 20-15-10-10
Barbell Bicep Curls – increase each set as needed
-Rest 30 secs-
DB Tricep Roll-back extensions
-Rest 90 secs-

2) Crossover Plyo

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