WARM UP – MOBILITY
Dynamic hip and shoulder circles / openers
KB warm-ups: swings, halo’s, presses, windmills, goblet squats ect.

Dowel dislocates, Overhead squats, Snatch technique review

WOD A
POWER SNATCH, OVERHEAD SQUAT, SNATCH
You may drop and re-set after the OHS.
Every 90s x 8 sets:
1 power snatch, 1 overhead squat, 1 snatch (ideally a full squat snatch)

Start at a light-moderate weight and build slowly to a heavy set.

WOD B
8 MIN AMRAP: OVERHEAD SQUAT + TOES TO BAR
In 8 min complete AMRAP:
3-6-9-12-15… reps of:
Overhead Squat (115/80)
Toes to Bar

Score your last complete round + extra reps (eg 15+11)
Scale OHS weight so that you can remain unbroken through most sets
If you don’t have a strong OHS position, then scale to front squatsACCESSORY
3 rounds:
10-15 Side plank raises + 10-15 sec hold on last rep /side
15-20 KB side bends + 100′ SA farmers carry /side
20-25 Banded face pulls

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