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) 60 Shoulder Rotations each side then 3x 10 Shoulder scapula retractions 10 Arch to hollows 10 Lunge and twist Gymnastics Skills (8 Rounds for reps) 8 Minute alternating EMOM Supine rows Ring dips RX+ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 30 Seconds bottom of the squat 10 Glute bridges 10 power clean Back Squat (4 x 6 – 75%) 20 Minutes 16/10/18 (AMRAP – Rounds and Reps) 15 Minute AMRAP 12 Deadlifts 9 Hang Power Clea ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Mins banded shoulder distractions 3x 10 Shoulder press/ push press/ push jerk (each round change) 10 Air Squats 10 Jumping Jacks Shoulder Press (3 x 3 – 5 Minutes) work to heavy set of 3 Push ... Continue Reading

CrossFit D.E.C.K – CrossFit Witzapaloza (No Measure) 30 Bulgarian split squats 2x 15kg dumbbells 20 toes to bar 30 Bulgarian split squats 20 chest to bar 30 Bulgarian split squats 20 bar muscle ups Then 5x 4 ring muscle ups 6 devil swings 8 double d ... Continue Reading