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

Nov 16 2018

WARM UP – MOBILITY
Quick dynamic shoulder warm up + red band activation drills
(Dislocates, Pull-aparts, Pec flys etc.)
—
Tech: Bench press

WOD A
BENCH PRESS X 3
15 min to build to a heavy (but not max) set of 3 bench press
(build as needed, but don’t let the reps get sloppy or to a slow grind today_

WOD B
FANTASTIC BEASTS
Complete 5 rounds for time:
100 – 80 – 60 – 40 – 20 Double unders
50 – 40 – 30 – 20 – 10 Kettlebell swings (24/16)
25 – 20 – 15 – 10 – 5 Bench press (135/85)
—
Scale doubleunder reps so that the first set is 90s-2 mins (or x2 singles)
Scale bench press weight to ~60% of WOD A weight (10-15 unbroken)
Big classes, partner up and stagger 4 min behind your partner.
25 min time CAP

ACCESSORY
3 sets for quality: rest as needed
10-20 x GHD Sit-ups
12-15 x Banded face pull (thin red band)
20-30 x Banded good morning (heavy green/black band)

Weekly Summary

Program Summary Nov 12th – 18th, 2018

Training cycle week 9 of 12

Monday: Remembrance Day Holiday Classes – Hero WOD
Tuesday: Back Squat + Lower body strength
Wednesday: Conditioning Intervals
Thursday: Overhead squat + Snatch WOD
Friday: Bench press + Upper body WOD
Saturday: In-House Throwdown (No classes)
Sunday: Snatch + strength work

Program Summary Nov 5th – 11th, 2018

Training cycle week 8 of 12

Monday: Upper body / WOD
Tuesday: Back squat / Lower body
Wednesday: Big conditioning WOD
Thursday: Snatch / WOD
Friday: Gymnastics / WOD
Saturday: Benchmark
Sunday: Clean & jerk / strength work

Program Summary Oct 29th – Nov 4th, 2018

Training cycle week 7 of 12

Monday: Back squat / lower body
Tuesday: Upper body / gymnastics
Wednesday: Big conditioning WOD
Thursday: Overhead squat / WOD – with snatches
Friday: Deadlift / chipper
Saturday: Benchmark
Sunday: Snatch + Accessory strength

Wod Archive

Nov 16 2018

WARM UP - MOBILITY Quick dynamic shoulder warm up + red band activation drills (Dislocates, Pull-aparts, Pec flys etc.) --- Tech: Bench press WOD A BENCH PRESS X 3 15 min to build to a heavy (but not max) set of 3 bench press (build as needed, but don't let the reps...

Nov 15 2018

WARM UP - MOBILITY Dowel shoulder / thoracic warm-ups & openers --- Bulldog hip complex: 5 reps of each on the R, then 5 each on the L: (knee should stay bent 90 on all reps except the last one) Hip Rotation clockwise Hip Rotation counter clockwise Fire hydrant Donkey...

Nov 14 2018

WARM UP - MOBILITY Agility ladder + dynamic lengths warm-up Scorpions + Iron Cross stretches --- Review rowing technique + warm-up rowing / burpees: 2 rounds of: 30-40s row sprint + 3-5 burpees, rest 90s WOD A "FORTITUDE" EMOM for 30 min (15 rounds of each...

Nov 13 2018

WARM UP - MOBILITY Dynamic hip / hamstring / mid-line warm-ups + stretch Blue band glute / hip activation drills WOD A BACK SQUAT X 3 20 mins to warm up and complete 3 working sets of 3 back squats. Complete 4-5 warmup sets: 8-10 reps @ ~40% 6-8 reps @ ~50% 2-3 x 3-4...

Nov 12 2018

WARM UP - MOBILITY 1km run Big dynamic stretch --- Review WOD movements and scaling options Partner up and share equipment, stagger 2nd heat by 4-5 mins. WOD A NUTTS For Time: 10 Handstand push-ups 15 Deadlifts 250/175lb 25 Box jumps 30/24" 50 Pull-ups 100 Wallballs...