CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Active hang off rig Bottom of squat Sweat Farm (Time) 3 Rounds 10 Chest to bar pull-ups 10 Power Cleans 70/50kg 10 Toes to bar 10 Push Jerks 70/50kg 800m Run 3 Rounds 20 kettlebell Swings 32/24 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In Pairs 3 Rounds each 1 Partner holds bottom of squat with plate while partner 2 completes 5 burpee walk ins 10 Kettle-bell Deadlifts Clean (10 Minute EMOM 4 reps) Build to Heavy 3 Minute Hi Hang 3 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Gymnastics Handstand Kick ups against wall. Controlled. Flutter Kicks with stick in hollow Hands down the baddest skills (No Measure) 3 Rounds for Quality 5 strict toes to bar 15m Handstand wal ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 5 jump in split position 5 start to split jump 10 drop jerks 10 split jerks Split Jerk (12 EMOM off Racks) 0-4 Minutes- 65% 3 Push Jerks 2 Split Jerks (2 second hold in catch position on 2nd sp ... Continue Reading