CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Alternating Tabata
Active Bottom of Squat hold
Side Plank (swap side each round)
Clean (12 Minutes – 5 x 2 Segmented Clean pull + Clean)
1 Segmented Clean pull
– Pause Below Knees
– Pause mid thigh
– Pause in extension and hold
Reset Bar
1 Clean with 2 second pause in receiving position
Barbell Free Legs and Power 12 Minutes (No Measure)
3 x
10 Deficit slow controlled object Deadlifts with feet on two elevated surfaces so object can remain in line
10 Box Reverse lunge to step up (each leg) weight optional. Complete one whole leg before swapping.
10 Weighted good mornings
10 Kneeling to Squat jumps or 20 Frog Bridges
29/04/2020 (Time)
3 Rounds
60 Double Unders/ 40 Mountain Climbers/ 60 Fast feet to plate
20 Toes to bar/ V-ups/ Crunches
20 Front Squats/ Object Squats
Rest 1 Minute
10-1
Jumping Squats
Jumping Lunges
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