CrossFit D.E.C.K – CrossFit

Mobility Flow (No Measure)

60-60 Shoulder Rotations

10 Wall Angels

30 sec pec stretch either sides

Roll down in to 2x inch worms

3 way wrist press, back/side/forward

30 sec side squat with thoracic twist

1:1 Mountain climber: sit back to cat cow

One leg ankle press, knee over toes

Downward dog in to press through

Down Frog to Calf raise on to toes

Hip rolls while on hands & knees-right angles

3 10 sec glute bridge

Deadlift (12 Minutes 5 x 2- 3 second eccentric )

Ideally all at same working weight

04/06/2020 Barbell Free Glutes and Ham (No Measure)

3 x

10 Object Deadlifts (deficit optional)

10 Sumo Deadlift (deficit optional)

10 Staggered Leg Romanian dead-lifts Left Leg

10 Staggered leg Romanian dead-lifts right leg

20 Elevated Hip thrusts/ Glute Bridges
Staggered Leg RDLS- Adopt a similar stance to your emu walks. Front leg will be mostly straight (slight bend is ok) while back leg will be bent. Initiate movement by driving hips back maintain set chest and midline. Weight is held on side of extended leg.

04/06/2020 Interval Thursday (5 Rounds for reps)

5 x 3 Minute Rounds

200m Run

20 Dumbbell Snatch/ Object Ground to overhead

Max Effort Burpee over object

Rest 2 Minutes