WARM UP – MOBILITY

Dynamic joint warm-up and full body stretch (hip, hamstring, squat, front rack, and overhead)

Technique / Barbell warm-ups: Front squat, power clean, squat clean & split jerk

WOD A
Every 2 min x 8 sets:
Power clean + Front squat, Squat clean

  • you may drop an re-set after the front squat
  • Start at a light-moderate weight and build slowly to a heavy set
    POWER CLEAN, FRONT SQUAT, CLEAN

WOD B
In remaining class time build slowly over 4-5 working sets to a heavy set of 3 split jerks
SPLIT JERK X 3

ACCESSORY
3 rounds at a steady pace:
6-8 Split press (strict shoulder press from split receiving position)
12-15 Banded face pulls
15-20 Plate overhead sit-ups

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