DATE – Friday

 

Warm-up: Dynamic Hip + Shoulder warm-up

 

Mobility: Banded overhead + posterior chain floss

 

WOD A) In 15 min, work up to a heavy single split jerk from behind the neck

 

Focus on pushing down under the bar into a deep split receiving position. Practice controlling most reps down to the back but drop once necessary.

 

WOD B) EMOM x 12 (6 alternating rounds)

B1) Deadlift 4-6 reps

B2) Strict press 3-5 reps

 

Keep the deadlifts challenging but perfect form. Smooth touch and go reps only.

Build both lifts slowly over the 6 sets.

 

WOD C) 3 x 60s Weighted plank

Rest 90-120s between efforts

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