WARM UP – MOBILITY

Hip rotations, core / thoracic warm-ups and activations

Blue band: diagonal pull aparts, dislocates, glute/hip activations + squat warm-ups

WOD A

BACK SQUAT X 2

5 mins to warm up, then every 3:30 x 5 sets: (22:30 total)

Set 1: 6 @ 70%

Set 2: 5 @ 80%

Set 3: 4 @ 85%

Set 4: 3 @ 90%

Set 5: 2 @ 95%

WOD B

FADE TO BLACK

Complete AMRAP in 10 min:

1 Power Snatch

1 Overhead squat

10 Doubleunders

2 Power Snatch

2 Overhead squats

20 Doubleunders

3 + 3 + 30… con’t

Rx: 135/95

Scale to ~65-70% of 1RM Snatch

Scale DU’s to 5, 10,15, 20, 25 etc if you are not very proficient at them, or to x2 singleunders.

Score is last completed round # + reps

ACCESSORY

3 rounds: rest as needed

12-15 x Weighted hip extensions

15-20 x GHD Sit-ups (or V-ups / Tuck-ups)

2-3 Crossover symmetry movements (Recovery or Iron Scap)

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