CrossFit D.E.C.K – Competitor Training

Kettlebell Flow – all holding kettlebell (No Measure)

30 seconds bottom of squat hold with KB

6 Jefferson curl -KB in arms,hang out at toes

10 Frog to extension -KB in arms

10 Cossack squat with KB

10 Good morning -KB in front

10 KB Windmill, bell in air look up to it

10 Turkish Get up

10 KB back extention scorpian

10 KB clean and jerk

Repeat

Ankles, Knees, Tibia (No Measure)

30 sec each Ankle mobilisation

30 sec each One legged Ankle press

25 Toes raises- butt on wall, legs straight

10 one legged forward step down off small box

10 one leg raised pigeon pose, holding foot

10 banded tibial stabilisation hold

Back Strengthener (No Measure)

3 x10 five position pull up change

Supine rows

PVC Prone raises (superman)

One arm rows

Bent over rows on box one arm

Change plate flys

YMCA change plate

Shoulders and Thoracic (No Measure)

10reps

PVC pipe prone raises

Scorpians

One arm shoulder raises thumb to sky

Foam roller wall slide

KB pull through planks

One arm raised plank to toe tap

Plank transfers

Scap push up in to plate walk up