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 Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms Skills 3 11 minute EMOM 1st minute max effort strict pull ups 2nd minute max effort push ups 3rd minute max effort gymnastic crunche ... Continue Reading

CrossFit D.E.C.K – CrossFit Cossack Warm-up (No Measure) 3 x 10 face pulls 10 each leg – Cossack squat 3 each leg – Lateral Jumps – pause under control on each side Push Jerk (12 Min EMOM) 1 x Power Clean 1 x Hang power clean 1 x Push jerk 4 m ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow YMCA Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Ring tuck pull to invert x 5 Progression: Heels to bum ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat Front Squat (15 Minutes 4 x 4 @ 75%) 04/04/2016 bar clean burpee (5 Rounds for reps) 5 rounds In 2 minutes 4 Bar mu ... Continue Reading