CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrist spins
Elbows turns
Shoulder circles
Hip circles
Knee circles
Ankle flips
Warm-up (No Measure)
Tabata alternating
Plank Side to side reach
Single Leg Deadlifts
Snatch Take-Off (12 Minutes 5 x 5 )
Snatch Grip set up. Use leg drive to dead-lift the bar from the ground to just below the knee (do NOT go over knee) and back down WITHOUT losing mid-line or perfect set-up position of the back and chest. Maintain tension for all lifts.
Complete all sets at same weight ideally. Focus is glute and leg drive and maintaining engaged upper back and lats. Maintain a weight that allow for perfect form.
28/05/2020 Barbell Free Legs and Ham (No Measure)
3 x
10 x Stiff Leg Object Deadlift
10 x Sumo Deadlift
10 x Deadlift
(Pause at bottom for all lifts to focus on glute drive. Deficit Optional.)
10 Ball/ Roller Hamstring Curls/ Hamstring walk outs/ Glute Bridges
10 single leg elevated hip raises/single leg glute bridges (5 each side with control)
28/05/2020 (5 Rounds for reps)
5 x 3 Minute Intervals : 2 Minutes rest
15 Burpee Tuck Jumps
15 V-ups/ toes to Rings/ Bar
Max Effort Push-ups
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