DATE – Monday March 17th

 

Warm-up:

500m Run

Leg swings – front/back + side/side x 10-12/each

Single leg glute bridge x 8/side

Clamshells x 10-12/side

Thoracic rotation/activation x 10/side

Bulgarian split Squats (@3,1,1,1) (Body weight or light KB) x 8/side

 

Mobility: Banded Squat hold 30-45s (work on vertical torso position)

Then add a 15-25lb plate on one knee to close ankles down (20-30s / side)

 

WOD A) Front/back squat cycle (Week 8, Day 1): (25-27 mins)

5 sets of 2 FS/4 BS at 100% (Based off old 1RM Front Squat)

 

*Only attempt this if you have been consistently completing the current cycle with success at the other % numbers, if you were able to complete last Monday’s sets at 95%, and you are feeling good, then go for it, otherwise work in the 85-95% range again.

*Remember that technique and safety is the number one priority!

*Using a belt is recommended.

 

WOD B) 3 rounds for max reps: (12 mins)

90s Row (Cal)

30s Rest

90s Burpee w/ Lateral jump over parallette

30s Rest

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