12/26/2017 – CrossFit Fixx
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CrossFit Fixx – Barbell Club

Barbell Club Standard warm-up (No Measure)

Barbell Club Standard warm-up

3-5 minutes Run or Row

Pre-workout Foam Rolling 2-3 minutes

Standard Dynamic

wrist circles

elbow circles

arm circles

seal swings

over & back

fire style bounce

arm rotations

torso rotations

bow & bend

hip circles

knee circles

ankle circles

leg swings

equating ankle stretch

Russian baby makers

iron cross


walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time


On the Clean pulls/cleans athletes will super-set 1×1

1 Clean Pull

1 Clean

Should press is from the rack and barbell will be in the back rack position.

Clean Pull (5×1)

105% of clean

Clean (5×1)

Work up to 90%


Then perform all 5 sets at 90%

Behind the Neck Strict Press (3×3)

Athletes will perform a shoulder press/strict press with the Barbell starting in the back rack position.
Establish a 3 rep max

Back Squat (3×3)


Barbell ab work

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