WARM UP – MOBILITY

Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)

Clean + Jerk warm-up / primer drills

WOD A

Every 2:30 min x 8 sets: Clean pull + Hang clean + Clean

Drop/reset after the hang clean, not an unbroken complex

Start light-moderate or ~60% of 1RM clean and build by feel to a heavy set or aim for ~85-90% of 1RM

CLEAN PULL, HANG CLEAN, CLEAN

WOD B

15-17 mins to build to a heavy but consistent set of 2 jerks from the rack.

JERK X 2

WOD C

C1) Every 3 min x 3 sets:

8/leg x Bulgarian Split Squats

– Barbell back rack

– Aim for 2 heavy/working sets

C2) Every 2:30 x 3 sets:

10 x Romanian Deadlift

– Goal weight should be 65-70% of 1-RM Clean

BARBELL BULGARIAN SPLIT SQUATS X 8

Barbell, back rack, 8 reps/leg

ROMANIAN DEADLIFT X 10

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