WODS | CrossFit 604

WORKOUT OF THE DAY

OUR PROGRAM

We’ve created our own strength and conditioning program to ensure you are getting the most from your training. We record everything you do digitally so there are tangible results of your success and ours. Every minute of the classes are lead by two coaches to ensure your expectations of quality are always exceeded.

Today's Workout

Today’s Wod

June 22 2018

WARM UP – MOBILITY
Big dynamic full body warm-up and stretch out
—
Warm-up strict pull-ups + review scaling options
Review/warm-up each DB movement with light DB’s

WOD A
300
10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 “Dumbbell Movements” (50/35lb)
15 Ab-mat sit-ups

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees (push-up on DB then stand up with them)
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps (DB’s held by your side)
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thruster

ACCESSORY
Crossover Symmetry “Plyo” “Iron Scap” or “Recovery”

Weekly Summary

Program summary June 18th-24th: Week 11 of 13: Strength Block

Monday: Push Jerk WOD + UB strength
Tuesday: Front & Back Squat cycle + Lower body strength accessory (+ Opt. conditioning)
Wednesday: Aerobic conditioning intervals
Thursday: Power Clean + Deadlift / LB Strength
Friday: Multiple mixed movement EMOM’s
Saturday: In-house Throwdown (no regular classes)
Sunday: Snatch + Accessory strength

Program summary June 11th – 17th: Week 10 of 13: Strength Block

Monday: Front & Back Squat cycle / Lower body strength accessory (+ Opt. conditioning)
Tuesday: Push press & Pull-up volume + WOD
Wednesday: Power Snatch + WOD
Thursday: Aerobic conditioning intervals (mixed movements Row KBS WB)
Friday: Bench press & Deadlift + Accessory strength
Saturday: Benchmark WOD
Sunday: Clean & Jerk + Accessory strength

Program summary June 4th – 10th: Week 9 of 13: Strength Block

Monday: Press & Pull-up / Upper body WOD
Tuesday: Front & Back Squat cycle / Lower body strength accessory (+ Opt. conditioning)
Wednesday: Aerobic Conditioning
Thursday: Gymnastics / Mixed movement WOD
Friday: Power Clean & Deadlift
Saturday: Benchmark WOD
Sunday: Snatch & Accessory strength

Wod Archive

June 22 2018

WARM UP - MOBILITY Big dynamic full body warm-up and stretch out --- Warm-up strict pull-ups + review scaling options Review/warm-up each DB movement with light DB’s WOD A 300 10 Rounds For Time: 5 Strict Chest to Bar Pull-ups 10 “Dumbbell Movements” (50/35lb) 15...

June 21 2018

WARM UP - MOBILITY 2 rounds: Partner banded resistance sprints (50' forwards + 50' backwards each - use 2 green bands/pair) 50ft broad jumps 50ft bear crawl 15-20 Banded good mornings --- Review power clean and give 5-7 min to build up to starting weight WOD A POWER...

June 20 2018

WARM UP - MOBILITY Quick dynamic running warm-up Diagonal stretch x 10 w/ 10s hold on last rep Single leg good morning x 10 w/ 10s hold on last rep Calf stretch leaning against the wall 30s/side WOD A 6KM TO FREEDOM Complete for time: Row 1000m Run 1000m - rest 4 min...

June 19 2018

WARM UP - MOBILITY 4-5 min dynamic warm-up + hip/thoracic movements Blue band glute/core activation: steps, squats, glute bridges, deadbugs (hold a 10-15lb plate) Pre-squat hip openers while explaining WOD A WOD A 2/4 FRONT SQUAT/BACK SQUAT 25 mins to warmup and...

June 18 2018

WARM UP - MOBILITY 2-3 rounds of skipping & red band shoulder warm-up drills --- Review / warm-up push press + push jerks & TTB tech and scaling options WOD A WALK IT TALK IT Complete for time: 30-20-10 reps of: Shoulder to overhead (115/75) Toes to bar (x3)...