WARM UP – MOBILITY
Dynamic joint warm-up, hip rotations, pre-squat hip openers
2 rounds:
15-20 Banded glute steps (red band around feet)
8-10 Air squats / Barbell Back squats @3,1,X,0

10-15 Hollow rocks / Deadbugs

Tech: Back squat and review tempo, breathing and bracing etc.

WOD A
Every 3 min x 5 sets:
6, 6, 4, 4, 4 Back squat @3,3,X,2
Start at a light-moderate weight or ~55-60% and build as needed to a heavy set of 4, where ideal positioning and tempo is maintained throughout.
*If you completed the 5,5,3,3,3 on July 13th (2 weeks ago), attempt to use the same or similar weights today. Measure added for reference.
PAUSE BACK SQUAT X 4
PAUSE BACK SQUAT X 3

WOD B
Every 2:30 mins x 4 rounds:
14, 12, 10, 8 Back rack barbell lunges (start moderate and build each set to a heavy 8)
BACK RACK BARBELL LUNGE X 8
4/Leg alternating – step forward or backwards permitted

WOD C
In remaining class time, work through 3 supersets of:
12-15 Banded knee forward Goblet squat (red band behind knees + KB or DB to load)
20-25 Banded good mornings (Green band or more)

  • Rest ~90s between rounds

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