Each of these exercises must be learned, practiced, refined, and perfected with a dowel or PVC pipe before any appreciable weight is introduced. Practicing in this manner—with negligible load—constitutes an excellent warm-up tool that not only readies the athlete for more rigorous work but also reinforces fundamental mechanical skills vital to more athletic and complex movement.
- CrossFit Journal 39
Be careful when performing multiple reps of these movements! Practice lowering the bar from overhead to the behind the neck position with light weight!
For our purposes of a warmup and training series, perform each movement 3 times, with no rest between movements. Often times we will have our athletes start with a light bar or PVC and then perform the series again with a barbell.
Be sure to review the following from the Burgener Warmup area: