WARM UP – MOBILITY

** Grab a red band and a barbell **

5-7 mins dynamic hamstring openers, cat-cows, hip openers, front rack stretch

Shoulders elevated hip thrusts, Pallof press, lat pulldowns, good mornings, sumo deads, hang clean warmup

WOD A
HANG CLEAN X 5
Alt. EMOM x 5 sets of each (10 mins)
1) 5 Hang squat cleans
2) 10 Box jump overs
—-

  • Build as needed on cleans
  • Choose box jump height that can be fast, try for lateral jumps if possible

WOD B
SUMO DEADLIFT X 5
WEIGHTED PULL-UP X 5
Alt. EMOM x 5 sets of each (10 mins)
1) 5 Sumo deadlifts
2) 5 Strict / weighted pull-ups

  • Again, build as needed on deadlifts to a heavy-ish but perfect set of 5
  • ROM over weight on pull-ups!

ACCESSORY
3-4 Super sets:
8-12 BB bent over rows @ 30X1 tempo
12-15 Shoulders elevated BB hip thrusts

  • rest 90 secs –

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