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CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

3 x

10 Kang Squats

10 Cossack Squats

10 Lunge and Twist

Clean (12 Minutes Build to a heavy Set)

1 Clean with 2 Second hold in catch

1 Hang Clean

21/05/2020 Barbell Free Power and Legs (No Measure)

3 x

6 x Flag Get ups

– Start on belly. Immediately roll over and Get up as if doing a beach flag face and complete 5 Tuck Jumps as fast as possible

(=1 rep)

10 x Elevated Weighted Hip Thrusts/ OR 20 Glute Bridges with 2 second hold at top and slow lowering

20 x Deficit Sumo Deadlift / no deficit . Reset at bottom to focus on glute control and drive

21/05/2020 (5 Rounds for reps)

5 x 3 Minute Rounds : 2 Minutes Rest

200m Run or 70 Mountain Climbers

20 Box Jump/ Step Up

AMRAP in remaining time

10 Object Swings

10 Object Lunges


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