CrossFit D.E.C.K – CrossFit Squat warm up 5 (No Measure) Couch Stretch Wall glute stretch 10 Each side leg lifts 3x 5 Kang Squats 5 Sumo Squats 5 Each side toe behind heel squat Back Squat (2 x 8- 75%) 8/5/26 (AMRAP – Rounds) 18 min EMOM ( ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Banded shoulders 3x 10 banded face pull 10 e/s upside down kb press 30 sec split jerk catch position hold Split Jerk (5 X 5- strict press holding split stance This should be very light. Focus is on bui ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 3x 10 eagles 10 banded RDL into 10 monster walks 10 beat swings Deadlift (6 x 3- start at 70% increase a little each set. Aim to end up about 85%) 6/5/26 (Time) 30 chest to bar Pull-Ups 30 dead ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Push Jerk (3 sets of 2+2- all at 80% 2 push jerk + 2 split jerk ) Superset with depth drops Depth drop broad jump (Checkmark) Superset after jerks 3 reps. Drop from box straight into furthest broad jump yo ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Back Squat (3 x 3- 75% 2 x 2 – 80% Slow eccentric. Active pause. Explosive up. ) 20/4/26 (Time) 10 Power clean and jerk 70/50kg 100 Double Unders 10 Power clean and jerk 80/55kg 100 Double Unders ... Continue Reading