CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

Tabata Alternating

Single Leg Step alternate each round (can use weight ). Keep Driving Foot Planted.

Kang Squats (No Stand up to keep quads fired up)

ab filly (Time)

In 6 minutes

2 Rounds

10 Alternating knee Gymnastic crunch

10 Alternating leg V-up

20 V-hold flutter kicks

20 Hollow rocks

20 Double Leg Crossover Kettlebell

Pause Back Squat (15 Minutes 6 x 3 of 1 1/2 Back Squats)

Squat to bottom (pause)

Rise active to parallel (pause)

Return to Bottom (pause)

Drive back out (explosive)

Barbell Free Squat Build

With the heaviest viable object you can find

6 sets of 5x

Squat to bottom (pause)

Rise to halfway (pause)

Return to bottom (pause)

explosive Drive up

Immediately after Super-set

10 x Deficit reverse lunges each leg (or without deficit) Do all 10 on one leg before swapping. Optional to hold weight.

07/04/2020 happy birthday Jodi (3 Rounds for reps)

14 Minute EMOM

Min 1: 10 Strict Handstand Push-ups/ Strict Press/ Box Pike/ Floor Pike/ Push-up

Min 2: 10 Pistols/ Box Pistols/ Assisted Pistols/ Toe behind ankle pistols

Min 3: 10 Power Snatch (very light)/ Object Snatch/ Dumbbell/ Kettlebell (5 each arm)

Min 4: 100m Run/ 40 Mountain Climbers

Min 5: Rest

After each movement max effort Double unders/ Skips/ Fast feet to plate or object