WARM UP – MOBILITY
Dynamic lower body / running / jumping warm-ups
2 rounds: 1 / 2
15-20 Banded good mornings / 12-15 Barbell good mornings
12-15 Elevated heels glute bridge / Barbell hip thrusts (upper back on bench)

12-16 Alternating Dead bugs / Bird dogs

Review Deadlift technique

WOD A
DEADLIFT X 6
~5 min to warm-up to working weight, then;
Every 2:30 x 5 sets:
8, 8, 6, 6, 6 Deadlifts @ 62.5-72.5% of 1RM
The goal is to start and finish slightly heavier than the 10-8s last week but we are not trying to build to a 6RM today. Keep every rep smooth with ideal mechanics and positioning.
(DL Single and x8 added for reference)
DEADLIFT
DEADLIFT X 8

WOD B
DOUBLE HEADER
Complete 10 rounds for time with a partner: (5 rounds each, alternate complete rounds)
12 Double KB Sumo deadlifts
10 Double KB Cleans
8 Double KB Front rack lunge steps

6 KB facing burpees (2 foot jump over the KBs)

Rx: 2 x 24/16kg but scale accordingly so that sets are done more or less unbroken.

ACCESSORY
3 rounds: rest as needed
6-8/leg Single leg RDL’s (Hold KB or DB in opposite hand from working leg)
12-15 V-ups or tuck-ups
30-40s/side Side plank hold

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