WARM UP – MOBILITY

3-4 min aerobic warm-up

Dynamic joint warm-up and stretch (overhead/ thoracic & Hip/Ankle)

Warm-up/Tech: Overhead squat / Snatch Balance / High hang snatch

WOD A

3 SNATCH BALANCE + 3 OVERHEAD SQUATS

10 mins to build slowly to a moderately heavy (but not a max) set of:

3 Snatch balance + 3 Overhead squats

WOD B

HIGH HANG SNATCH X 3

Bar should go no lower than pockets and your torso should remain vertical or near enough

Every 2 min x 6 sets:

3 High hang snatch (start at a light weight and build as needed)

WOD C

SINGLE ARM DUMBBELL COMPLEX

3 push press + 3 push jerks + 3 split jerks

Complete with the same weight on both arms.

Every 90s x 9 (4 sets of each alternating)

1) Single arm dumbbell complex (9 reps R + 9 reps L)

2) 12-15/side Split stance rotational med ball toss

3) 5 Seated tall box jumps

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