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

Mar 19 2019

WARM UP – MOBILITY

Skipping, Dynamic stretches, & Band shoulder warm-ups: dislocates, presses, pull-apars, rows, lat pressdowns etc.

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Review technique for kipping HSPU and TTB

2 warm-up rounds of:

Beatswings, building to knee raise or TTB

Handstand holds, shrugs, negatives, small KHSPU sets or (Pike HSPU off bench or box)

WOD A

90/30 GYMNASTIC INTERVALS

Complete 3 rounds for total # of HSPU + BJ + TTB

90s work / 30s rest:

1) 50 x Double unders + AMRAP kipping HSPU

2) 20 x Ball slams (30/20) + AMRAP Box jumps (24/20″)

3) 12 x Bar touch burpees + AMRAP TTB

– Rest 2:30 after each full round (one full clock segment 30+90+30)

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Groups of 3, and start on any of the 3 couplet stations and rotate in order, resting 2:30 after completing the 3 stations.

Scale DU’s to 45s maximum

Scale Ball slam down to 15 reps if over 45s

Scale Burpees down to 8-10 if over 45s

ACCESSORY

3 sets: rest as needed

12-16 Top down alternating dumbbell shoulder press (6-8/side)

12-16 Top down alternating Kettlebell bent over rows (6-8/side)

45-60s Weighted or banded plank hold

Weekly Summary

Program Summary: March 18th – 24th

Monday: Upper Body strength / Interval conditioning

Tuesday: Gymnastics / Conditioning

Wednesday: Clean + Thruster/Pull-up (Skill work)

Thursday: Stability/Mobility & Conditioning

Friday: CrossFit Open 19.5

Saturday: Benchmark

Sunday: Snatch + Accessory strength

Program Summary: March 11th – 17th

Monday: Barbell WOD + Upper body strength

Tuesday: Team conditioning WOD

Wednesday: Benchmark WOD + Front Squat

Thursday: Stability / Mobility / Conditioning

Friday: CrossFit Open 19.4

Saturday: Benchmark / Hero / Conditioning

Sunday: Clean & Jerk + Accessory strength

Program Summary: March 4th – 10th

Monday: Gymnastics skills + Partner WOD

Tuesday: Back squat + OHS WOD

Wednesday: Power Clean / Deadlift WOD

Thursday: Stability / Mobility / Light conditioning

Friday: CrossFit Open 19.3

Saturday: Benchmark / Conditioning

Sunday: Snatch + accessory strength

Wod Archive

Mar 19 2019

WARM UP - MOBILITY Skipping, Dynamic stretches, & Band shoulder warm-ups: dislocates, presses, pull-apars, rows, lat pressdowns etc. --- Review technique for kipping HSPU and TTB 2 warm-up rounds of: Beatswings, building to knee raise or TTB Handstand holds,...

Mar 18 2019

WARM UP - MOBILITY Alternate for 3 rounds of: 1) 60s Row (Increasing pace each round ~60-70-80% effort) 2) Upper body warm-ups: R1: 10-12 Red band pull aparts + 10-12 Red band pec flys R2: 8-10 Ring rows + 8-10 Push-ups R3: 10-15 Bench press (empty barbell) + 10-15 KB...

Mar 17 2019

WARM UP - MOBILITY Big dynamic joint warm-up and stretch out --- Review/Tech: Power clean, push jerk, split jerk WOD A POWER CLEAN & PUSH JERK Every 2 min x 6 sets: Power clean with a 2s pause in catch position + Power Jerk with a 2s pause in catch position Sets...

Mar 16 2019

WARM UP - MOBILITY Dynamic running warm-up & full body stretch Pre-squat hip openers --- Review WOD movements & scaling options Warm-up & prepare for WOD. WOD A DON’T SWEAT IT Complete 5 rounds for time: 500m Run 30 Wallballs (20/14) 20 Kettlebell swings...

Mar 15 2019

WARM UP - MOBILITY Review all movement/judging standards for Rx and Scaled workouts --- Big dynamic joint warm-up Red band shoulder stretch + activation drills Burpee warm-up/stretch (scorpions, cobra push-ups etc) --- Tech: Alternate 2 rounds of hanging + snatch...