3 Easy Tips

Here are 3 simple skills that you should do everyday to make you exponentially better at CrossFit.  You can do these on your own as a warm-up or cool down, just do them.

Combined, these 3 things will only take 10 minutes when performed correctly and are low hanging fruit for your CrossFit success.

1.  5 minutes of quality jumping rope.  Invest in a good jump rope and practice.  Single-unders, crosses, the double-under, just work on that efficient plyometric bounce off the ball of the foot.  You’ll develop speed, accuracy, coordination, agility, and stamina.

If you want that slick double-under bad enough, then practice with your rope for 5 minutes everyday.

2.  The Burgener Warm-up.  The Olympic lifts are by far the most difficult barbell movements we do in CrossFit.  The snatch and clean and jerk require speed, power, accuracy, flexibility, strength, coordination, and balance.  Becoming proficient in these technical lifts will take time, and the Burgener Warm-up is the simplest way to practice these lifts because it only takes 3 minutes and a PVC pipe or broom stick.

Do the Burgener Warm-up everyday and think about the purpose of each movement.

3.  Do 15 wall squats.  I’m talking about 15 perfect form wall squats, trying to get closer and closer to the wall with each rep to develop that mature, upright torso squat.  The better you can squat, the better you are going to be at a lot of different CrossFit movements.


So, who has 10 minutes to spare to work on their jump rope skills, their Olympic lifts, and their squat?


Cluster (squat clean to thruster)

2 – 2 – 2 – 2 – 2

Workout of the Day (WOD):

10 down to 1 reps of: power cleans (135#/93# for women)

1 up to 10 reps of: bar facing burpees

Beginner Skill:

Back squat

5 – 5 – 3 – 3

Beginner WOD:

15 minute AMRAP (as many rounds as possible) of:

10 one arm dumbbell thrusters (5 on each arm)

10 push-ups

20 lateral hops

Post times and rounds to comments

The Merge noon crew of Leaf, Brian, Jeff, and D1.

“What happened?  I blacked out for 15 minutes.”


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