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

CrossFit D.E.C.K – CrossFit Squat warm-up (No Measure) 5 minutes ankle mobility 3x 10 each side single leg glute bridge 5 e/s Mountain Climbers with reach 40s active bottom of squat hold Back Squat (3 x 3- 75% 2 x 2 – 80% Slow eccentri ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Cherish Mobility to Vitality #2 (Checkmark) Smooth pursuits follow an object side to side move head Follow up and down with head Keep head still and repeat with only eyes moving Head roll half circles left the ... Continue Reading