WARM UP – MOBILITY
(10-12 mins)
Spine flexion/extension/rotations
Hamstring & groin openers
Glute & Core activations drillsWOD A
SUMO DEADLIFT X 2
E3MOM x 5 sets:
Sumo deadlift 6-4-2-2-2

– Approx. 70%, 75%, 3×2 @80-90%
– Do not complete “touch and go”, lower the bar down in control and pull each rep from a dead stop.
– Aim to start and finish the 3×2 slightly heavier than your sets of 4 last week.
SUMO DEADLIFT X 4WOD B
POWER CLEAN X 5
AXEL BAR POWER CLEAN X 5
– Reps do not need to be T&G but they must be consecutive, max. 3-5 secs between reps
E2.5MOM x 5 sets:
5 Power cleans
10-15 Dips
15 Wallballs

– Pick your on weights/progressions today that are challenging but that you can move through in 1-2 sets to start
– Experienced lifters have the option of an axel bar on PCACCESSORY
1) 4-5 Super sets:
10-15 Weighted hip extensions
5-7 Plyo push-ups
– Rest 60-90 secs -2) Crossover 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