CrossFit D.E.C.K – CrossFit The final Hunt lucky dip (Time) In groups of 4 Run together to Scout Hall stairs-20 laps each up and down. Carry a kettlebell each. Lucky dip task from coach 800m Sand bag run together – Shared Lucky dip task from c ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 10m emu walk 5 e/s mountain climber with reach Tabata alt Slow eccentric explosive up deadlifts Hang/ scap Pull-ups/ arch to hollow/ slow push-ups Deadlift (2 X 3- 75% 2 X 2- 80%) 12/6/26 (AMRA ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm-up (No Measure) 5 minutes ankle mobility 3x 10 each side single leg glute bridge 5 e/s Mountain Climbers with reach 40s active bottom of squat hold Back Squat (5 X 3- 80%) 11/6/26 (Time ↓ Shorter is Bette ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 60/60 shoulders 1 min rig hang 3x 3 tuck to invert into 3 kip pikes 5 Kang squats into 5 jumping squats 6 lunge and twist Toes-To-Bar (10 minutes EMOM Max unbroken reps each minute ) 10/6/26 (4 Rounds ... Continue Reading

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