DATE – Monday

 

Warm-up/Mobility)

Lots of shoulder circles

Banded Shoulder stretch: Lateral Opener, int. rotation/bully, rear shoulder, overhead/lats – 30 secs per position each arm

2 Rounds:

Strict Pullups x 4-8 reps – 1 set on grandfather clock grips, 1 set on canon ball grips

(Try false grip on rings if you aren’t able to use grip strength tools, or regular strict pullups. Ring Rows if you are on band pullups)

Pushups x 10-15 reps

-Rest 1 minute-

 

WOD A) Bench Press: 5 sets of 6-8 reps @ 60% of 1RM

 

WOD B) 3 sets:

 

1) Weighted Pullup x 4-5 reps @ 3011 tempo (Band assisted at same tempo)

-Rest 30-40 Seconds-

2) Ring Pushup + front press each arm in bottom position x 5-10 reps

-Rest 30-40 seconds-

3) 100’ Overhead KB Carry + 100’ Pinch Grip plate carry

-Rest 40-60 seconds-

 

WOD C) Volume band pull-apart, sets of 10+ reps:

Chest height – pronated & supinated

Elbows tucked at 90 degrees – pronated and supinated

Side and front raises on each arm (attach band low on pullup rig)

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