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

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (12 EMOM)

Each 4 Minutes @ Same Weight

4 Minutes

1 x Hang Pull

1x Hang Power Snatch

2 x Overhead Squats

4 Minutes

1 x Hang Pull

1 x Hang Power Snatch

1 x Squat Snatch

4 Minutes Same

2 x Squat Snatch (reset each rep)

16/07/2021 (Time)

21 Power Snatch @ 70 % of Double

800m Run

15 Overhead Squats 70/50kg @ 80 % of Double

400m Run

9 Snatch @ 90 % of Double

200m Run

18 Minute Cap