WARM UP – MOBILITY

3 rounds of: 30-45s skipping + dynamic warm-ups/hamstring/core activations

Banded: Posterior chain floss and shoulder/overhead stretches

Review: Deadlift & Beat swing + kipping pull-up/ bar muscle-up

WOD A

DEADLIFT X 3

Every 3 min x 5 sets:

Deadlift: 5, 5, 3, 3, 3 (Build to a heavy, but not absolute 3 rep max – no loss of form)

After each deadlift set, practice / warm-up gymnastics skills for WOD B (pull-ups or bar muscle-up prep)

WOD B

THANK U NEXT (RX)

Complete 5 rounds for time:

50 Double unders (1 min max)

10 Deadlifts (205/135)

10/7 Chest to bar pull-ups (scale to jumping C2B)

15 min time cap

Deadlift should be no more that 65-70% of 1RM

— OR —

THANK U NEXT (ADVANCED)

Complete 5 rounds for time:

50 Double unders

10 Deadlifts (275/185)

5/3 Bar muscle ups

15 min time cap

Deadlift should be no more than 65-70% of 1RM

ACCESSORY

3 rounds: rest as needed

6-8/side Single leg RDL @3,0,1,1 (or staggered stance KB RDL)

8-10/side Single arm ring rows @3,0,1,1

45-60 Weighted plank hold

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