CrossFit 604

WARM UP – MOBILITY
Full body dynamic warm-up + stretch: Hips, thoracic, overhead etc.

WOD A
Pistol Skills (10 min – rest 45-60s between sets as needed)
1) 1 set: 20-30s/side: Assisted Bottom Pistol Hold
– Hold onto a rig or ring straps, sit as low as possible with good posture
2) 2 sets: of 5/leg Controlled Box Pistols
– 3s lower, slide toe down the box, keeping weight over the front foot, use bottom foot to drive up as needed.
3) 3 sets: 10 Alt. Pistols
Level 1: Ring or band assisted (or bench pistols to limilt ROM)
Level 2: Counterbalance with 5-10 lb plate
Level 3: Full pistol

WOD B
Every 2 min x 5 sets:
2 x (1 Snatch Balance + 1 Overhead squat)
-Build as needed to a heavy but quality set
– Use a minimal dip and drive to focus on pushing under the bar vs. driving the bar up.
– 1 Snatch balance + 1 overhead squat, then repeat the sequence for a second rep.

WOD C
*One More Time – Rx*
Complete AMRAP in 8 mins:
2-4-6-8-10… reps of:
Power Clean (95/65)
Thruster (95/65)
Chest to bar pull-up (Scale to COB, jumping, or ring rows)
—
2 PC, 2 Thruster, 2 C2B, 4 PC, 4 Thrusters, 4 C2B…
Score is last completed round # + extra reps.
— OR —
*One More Time – Rx+*
Complete AMRAP in 8 mins:
1-2-3-4-5… reps of:
Power Clean (135/95)
Thruster (135/95)
Bar Muscle-up
—
1 PC, 1 Thruster, 1 BMU, 2 PC, 2 Thrusters, 2 BMU…
Score is last completed round # + extra reps.

ACCESSORY
2-3 rounds:
8-10/side Trap 3 raise
8-10/side Powell raise
15-20 Banded face pulls
– and/or –
Crossover Symmetry: Iron Scap or Recovery