WARM UP – MOBILITY

Dynamic hip and shoulder circles

Snatch prep: hip and overhead openers

Dowel dislocates, overhead squats, and snatch technique review

WOD A

POWER SNATCH, OVERHEAD SQUAT, SNATCH

You may drop and re-set after the OHS.

12 minutes to build to a moderately heavy set of:

1 Power snatch + 1 Overhead squat + 1 Squat snatch

Not trying to max out here, treat this as a good technique session and warm-up for WOD B

WOD B

FREEDOM SAUCE

Complete the 4 rounds for total calories rowed:

3 min AMRAP:

21 Overhead Squats (95/65lb)

21 Over-the-Erg Burpees

Max Calorie Row

– Rest 3 min –

3 min AMRAP:

18 Overhead Squats (115/80lb)

18 Over-the-Erg Burpees

Max Calorie Row

– Rest 3 min –

3 min AMRAP:

15 Overhead Squats (135/95lb)

15 Over-the-Erg Burpees

Max Calorie Row

– Rest 3 min –

3 min AMRAP:

12 Overhead Squats (155/105lb)

12 Over-the-Erg Burpees

Max Calorie Row

Partner up and alternate 3 min sets

(Workout courtesy of CompTrain)

ACCESSORY

3 rounds: rest as needed

15-20 GHD Sit-ups (sub v-ups, tuck-ups or weighted sit-ups)

8-10 Cuban rotations @3,0,3,0

8-10/side Powell raises @3,0,3,0

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