Tuesday

 

Warmup) Crossover Symmetry “Activation” – partner up and alternate sets, performing 4-6 controlled pushups while you wait

 

Mobility) Shoulder Extension Stretch: 30 secs on/10 secs off x 3 – try to move your hands closer each round without letting your shoulders internally rotate. Partner up and use a barbell on a rack, below shoulder height.

 

WOD A) Bench Press – Wendler week 3 (16 mins):

% are based off 90% of your 1RM from 8 weeks ago, with 5lbs added

 

**3-5 Warmup/building Sets**

 

5 reps @ 75%

3 reps @ 85%

1+ reps @ 95% – MAX EFFORT SET

 

 

WOD B) EMOM x 7-10 mins – stop or skip a minute when you start to fatigue/perform poor quality reps:

 

Adv: 1-3 Strict Ring Muscle Ups

Int-Beg: 2-3 Muscle Up transitions + controlled negative from a challenging Ring Row position (Int dip out of top, Beg no dip)

 

*Record total reps and progression

 

WOD C) Complete for time, divided any way (aim for no more than 5 sets at your progression on either exercise):

50/40/30 Strict Ring Dips (Adv/Int/Beg – Use a bar or parallettes as needed)

35/30/25 Strict Pullups (Adv/Int/Beg – use pronated/supinated/rings or Rogue grips)

*Add a dumbbell between your knees/feet to make this more challenging if needed

 

**Cool-down with Crossover Symmetry “recovery” – same as the warmup but with 4 sec negatives**

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