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 Front Squat (3 x 6 – 70%) 16/9/26 (Time) 75 double u ... Continue Reading

CrossFit D.E.C.K – CrossFit 19/9/26 (Time) In pairs 100 double dumbbell farmer’s reverse lunge 100 double dumbbell floor press 2×22.5/15kg 100 double dumbbell farmer’s lunge forwards 100 double dumbbell push press 100 single arm ove ... Continue Reading

CrossFit D.E.C.K – CrossFit The Daily Dose #5 (Checkmark) 6 Minutes 1 min lying 90/90 hip stretch 1 min elbow overhead grab tricep 1 min thread the needle each direction Burgener Clean and Jerk (No Measure) Dip and Jump extend Down and Elbows high a ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Wall openers 10 x Push-ups working out and in 10 x Good mornings Bench Press (4 x 5 – 70% Superset with 1x Max weight weighted strict Pull-up or 5 Strict Pull-ups ) Strict sup ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations The Daily Dose #3 (Checkmark) 6 minutes 1 min pec smash on rig with lacrosse ball 1 min each side banded shoulder distraction + lunge 1 min each side calf foam roll Warm up (Checkmark) Calf stretching 20 calf ... Continue Reading