WARM UP – MOBILITY

3-4 min aerobic warm-up

Dynamic joint warm-up and stretch

Review/Tech/warm-up: Power clean, front squat, clean, split jerk

WOD A

POWER CLEAN, FRONT SQUAT, CLEAN, PAUSE JERK

3s pause on jerk receiving position before recovery

You may drop and re-set after the front squat

Every 2:30 x 6 sets:

Power clean, front squat, squat clean, pause jerk

Start at ~60-65% of 1RM and build to a heavy set

WOD B

HALTING CLEAN DEADLIFT + 2 CLEAN PULLS

Pause for 3s right at the knee cap and the HCD.

Every 2:30 x 4 sets

Build from your heaviest WOD A load to 90-95% of 1RM clean

WOD C

PUSH PRESS X 5

Every 2 min x 5 sets: 5 push press (re-set each lift, no touch and go)

Start at a moderate/smooth weight and build slowly to a heavy set.

ACCESSORY

1) 3 sets of:

6-8/side Wall supported Single leg RDL (or a staggered stance RDL) (use 2 x heavy DB’s or KB)

8-10 Dumbbell upright rows (heavy DB’s)

10-12 Lateral delt flys (light plates or DB’s)

– rest 2 min –

Then;

2) 3 sets of:

8-10 Ab-wheel rollouts

25-30 Banded good mornings

– rest 60s –

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