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 (Checkmark) 1 Min each side couch stretch 1 Min Bottom of squat rig support Tabata alt bottom of active squat hold air squats slow and controlled Back Squat (3 X 5- 80%) 20/7/26 (AMRAP – Rounds & Re ... Continue Reading

CrossFit D.E.C.K – CrossFit Pairs 1 (AMRAP – Rounds & Reps) 10 min AMRAP in pairs Rd for Rd 4 pull-ups/ bar muscle ups 6 double dumbbell push press 2×22.5/15kg 8 double dumbbell reverse lunges Pairs 2 (AMRAP – Rounds & Rep ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 3 Position Chest Stretch on Rig 3x 10 Banded RDL into 10 Monster walks 5 Straight arm Burpees 10 Eagles Pushing capacity (AMRAP – Reps) 10 min EMOM for max reps 1 unbroken set good quality push u ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) ankle and calf mobility 3x 20 Calf raises 20 Tib Raises 5 Plank into Pike Push Up 10 Squats Back Squat (4 X 2- 85% 4 X 1- 90%) 16/July/26 (4 Rounds for reps) 4 X 5:00 alt AMRAPS with 2:00 rest ... Continue Reading