WARM UP – MOBILITY
Big dynamic warm-up and stretch

Clean and Split Jerk technique and primer drills

WOD A
HALTING CLEAN DEADLIFT + HANG CLEAN + CLEAN
Pause for 2s @ mid shin, knee caps, mid thigh on the clean deadlift.
Perform a Hang clean from above the knees, re-set/drop and perform a full clean
Every 2 min x 8 sets:
1 halting clean deadlift, 1 hang clean, 1 clean
Sets 1-4: Building from ~60-75%
Sets 5-8: ~80-85% across (sets should be heavy, but maintaining good positions and technique)

WOD B
SPLIT JERK
Every 90s x 9 sets:
3 x 3, 2, 1 wave loading sets of split jerks:
Set 1-3: 3 @ 70%, 2 @ 75%, 1 @ 80%
Set 4-6: 3 @ 75%, 2 @ 80%, 1 @ 85%
Set 7-9: 3 @ 80%, 2 @ 85%, 1 @ 90%WOD C
FRONT RACK COMPLEX
Complete as an unbroken complex:
2 Pause front squats (3s hold in the bottom position)
2 Front squats (no pause)
6 Front rack lunge steps (step forwards or backwards)
Spend the remaining class time working through 3-4 working sets of the complex.
Build to a heavy but not max set
Rest 2-3min between sets

ACCESSORY
3 rounds for quality: rest as needed
8-10 x GH Raises
15-20 x GHD sit-ups, or weighed anchored sit-ups
100ft double KB or DB overhead walk

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