CrossFit D.E.C.K – CrossFit 26/9/26 (Time) 1600m Run or row or 4k bike then in remaining time find a 5RM bench Press 18 Min Cap 1-Mile Run (Time) Max Effort 1-Mile Run Bench Press (1 x 5 Find a heavy for today after run. Make sure coach or someone i ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Ankle and hip mobility Tabata alt Beat swing then strict knee raise (2 rds of each) Bottom of squat hold then squats (2rds each) Back Squat (6 x 2 – 80-85%) 25/9/26 (AMRAP – 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

CrossFit D.E.C.K – CrossFit Foundations The Daily Dose #5 (Checkmark) 6 Minutes 1 min lying 90/90 hip stretch 1 min elbow overhead grab tricep 1 min thread the needle each direction Warm up (Checkmark) 3x 10 dynamic leg swings 10 each side single le ... Continue Reading

CrossFit D.E.C.K – CrossFit The Daily Dose #5 (Checkmark) 6 Minutes 1 min lying 90/90 hip stretch 1 min elbow overhead grab tricep 1 min thread the needle each direction Warm up (Checkmark) 3x 10 dynamic leg swings 10 each side single leg calf raise ... Continue Reading