CrossFit | Box Step-Ups - Instruction, Benefits, and Technique | CrossFit.com
CrossFit | Box Step-Ups - Instruction, Benefits, and Technique | CrossFit.com
Dec 12, 2019
crossfit.com
💪 DEKA STRONG 🏋️‍♂️ This weekend, I (Justin) participated in my first @deka.fit competition. With my @f45_training_millburn partner @nicolepeerless, we crushed DEKA Strong in 15:25. 🥵 DEKA Strong 10 Zones, No Running 1 - 30 (55 lbs) RAM Alternating Reverse Lunges 2 - 500m Row 3 - 20 (24 in) Box Step Over 4 - 25 (20 lbs) Med Ball Sit-up 5 - 500m Ski Erg 6 - 100m Farmer’s Carry (60 lbs each hand) 7 - 25 Calories Air Bike 8 - 20 (60 lbs) Dead Ball Shoulder Over 9 - 100m Sled Push/Pull 10 - 20 (4
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💪 DEKA STRONG 🏋️‍♂️ This weekend, I (Justin) participated in my first @deka.fit competition. With my @f45_training_millburn partner @nicolepeerless, we crushed DEKA Strong in 15:25. 🥵 DEKA Strong 10 Zones, No Running 1 - 30 (55 lbs) RAM Alternating Reverse Lunges 2 - 500m Row 3 - 20 (24 in) Box Step Over 4 - 25 (20 lbs) Med Ball Sit-up 5 - 500m Ski Erg 6 - 100m Farmer’s Carry (60 lbs each hand) 7 - 25 Calories Air Bike 8 - 20 (60 lbs) Dead Ball Shoulder Over 9 - 100m Sled Push/Pull 10 - 20 (4
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Box Step-Up Demos, Scaling & Progressions, Warm-Ups | WODwell
Box Step-Up Demos, Scaling & Progressions, Warm-Ups | WODwell
Oct 2, 2019
wodwell.com
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Spartan DEKA Europe on Instagram: "The full line up Zone 1: RAM Alternating Reverse Lunges Zone 2: Row Zone 3: Box Step or Jump Overs Zone 4: Med Ball Sit Up Throw Zone 5: Ski Zone 6: Farmer’s Carry Zone 7: Air Bike Zone 8: Dead Ball Wall Over or Shoulder Over Zone 9: Sled Push Pull Zone 10: RAM Burpees STRONG is all engine and focus. No running. Just ten zones, back to back, and nothing to hide behind. MILE adds movement between efforts. A 160 m run before every zone keeps the heart rate honest
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Spartan DEKA Europe on Instagram: "The full line up Zone 1: RAM Alternating Reverse Lunges Zone 2: Row Zone 3: Box Step or Jump Overs Zone 4: Med Ball Sit Up Throw Zone 5: Ski Zone 6: Farmer’s Carry Zone 7: Air Bike Zone 8: Dead Ball Wall Over or Shoulder Over Zone 9: Sled Push Pull Zone 10: RAM Burpees STRONG is all engine and focus. No running. Just ten zones, back to back, and nothing to hide behind. MILE adds movement between efforts. A 160 m run before every zone keeps the heart rate honest
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