WARM UP – MOBILITY
Agility ladder + dynamic stretches
Banded glue and core warmups for squats (work some squats at 33X2 tempo)
WOD A
PAUSE BACK SQUAT X 4
Every 3 min x 5 sets:

6, 6, 4, 4, 4 Back squats @ 33X2 tempo.

Start at ~50-60% and build each set as needed to a heavy set (keep tempo and positioning a priority)

Maintain and active hold at the bottom of your squat. Try to minimize the “bounce” out of the bottom, drive up off the hold.

Try to build from the 5’s we did on April 25th (measure added for reference)
PAUSE BACK SQUAT X 5
WOD B
SLED ME TO THE MOON
Complete 4-5 sets:
8 Double KB swings
8 Double KB front squat

80′ Sled push

Add as much or little weight as you want to the sled today, just make sure you can keep it moving at a decent pace; a walk is ok, but you shouldn’t be stopping.

Cycle through in groups of 3-4, resting approx. 2 mins between sets, or as long as it takes for everyone to get through.

You can clean KB’s as part of your last “swing” before squats

Score = total sled weight + KB’s (sled weighs 103lb so add that on)

KB conversion from kg’s to lbs:
Pinks = 35lb
Blues = 53lb
Yellows = 70lb
Purples = 88lb
Greens = 106
Oranges = 123lb
Reds = 141lb
Silvers = 158lb
ACCESSORY
3 Sets:
2 min easy bike to flush legs
40-60 secs Weighted plank
10-20 Leg raises

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