DATE – Sunday – STRENGTH

 

Warm-up/Mobility

Band pull-aparts/tricep extensions

Shoulder Stretch w/band

 

WOD A) Close Grip Bench Press:

45% x 5 reps

55% x 5 reps

65% x 5 reps

75% x max reps

65% x 5 reps

55% x 5 reps

45% x 5 reps

*Rest as needed between sets

 

WOD B)

1) Barbell Row – supinated 4 x 8-10

2) Tricep extensions 4 x 8-10 reps

*Alternate exercises, resting 45-60 secs

 

 

DATE – Sunday – WOD

 

Warm-up)

Group volleyball/keep ups

 

Mobility)

Clean Prep

 

WOD A) 5×1 3-position Clean (high hang, above knee, floor)

 

WOD B) “CrossFit Regionals 2013 WOD #7”

4 Rounds for time:

 

2 Rope Climbs (6 Pullups or 9 Ring Rows)

100m Sprint (To Cambie street)

4 Squat Cleans 225/135lb (modify weight so that reps are manageable and form is solid)

100m Sprint

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