CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

3 x

6m Crab Walk

6m Duck Walk

6m Emu Walk

Strength: Glutes and Quads (No Measure)

Not for time

3 Rounds

1 Minute (accumulated) Wall Sit (weight optional)

10 x Weighted Step ups Left Leg (Controlled)

10 x Weighted Step Ups Right Leg

10 x Bulgarian Split Squats Left Leg (weight Optional)

10 x Bulgarian Split Squats Right Leg

10 x Frog Bridges with Pause at top

Clean and Jerk (8 Minute EMOM)

If you have a barbell – build to whatever heavy you can do

1 x Power Clean

1x Hang Squat Clean

1x Front Squat

2 x Push Jerk

01/04/2020 (3 Rounds for reps)

14 Minute EMOM

Min 1: 10 Power Cleans/ Odd Object Ground to Shoulder

Min 2: 15 Box Jumps/ Step Jumps/ Broad Jumps

Min 3: 10 Push Press/ Odd Object Shoulder to Overhead

Min 4: 15 Dips (box/ Chair/ Step/ Push-ups)

Min 5: Rest

After each Movement Max Effort Double Unders/ Lateral Jumps/ Plate hops/ 6m Shuttles. This is your score

Watch Demo Video for Reference
If you only have light equipment increase reps

01/04/2020 Sprint it like you meant it (Time)

10 x 200m Runs

* rest 1 Min between rounds*

Your score is time to complete all 10 including rest