CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hungry Hippo wars – crab walk to ball – duck walk – push up walk….etc 27/10/18 (Time) in Partners 42-30-18 Hang Power Cleans Back Squats 70/50kg then 3 Rounds 400m Run (togethe ... 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 Warm-up dead 4 (No Measure) 3x 10 x Single Dumbbell skull crusher 10 x Emu walk 10 x Push-ups change stance Deadlift (6 x 2- 85%- 20 Minutes) 25/10/2018 (Time) 50 Double Unders 50 Sit-ups 25 Handstand Push-us 40 Doubl ... Continue Reading

CrossFit D.E.C.K – CrossFit Power/ gymnastics warm up (No Measure) 3 minutes ankle hip mobility then Explosive Power Skill work Kneeling to Squat jumps Broad Jumps Box jumps from seated positon 24/10/18 Power run pull (Time) For Time 15 Power Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up (No Measure) 3x 10 Squat with single leg stand up 10 Glute Bridges 10 Straight leg around the worlds Skill work blast (No Measure) 10-1 Quality V-ups Complete 1 Hollow form wall climb between sets 6 Minute cap bu ... Continue Reading