12/29/2017 – CrossFit Fixx
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12/29/2017

29
Dec

12/29/2017

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

scorpion

walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Strength

Muscle Snatch (4×2)

Clean Pull to hold (2×3)

Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. Extend with the legs vertical and shrug the shoulders up and back, keeping the bar against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed. Hold this extended position on the balls of the feet with the shoulders shrugged for 2-5 seconds.
30-50% of Clean

Shoulder Combo (7 x 2+2+2+1)

2 Strict Press

2 Push Press

2 Push Jerks

1 Split Jerk
With 14 minutes on the clock athlete will perform 7 reps in two minutes. Remaining time will be rest. Athlete can increase weight every set. The numbers should be based on strict/shoulder press.

Snatch Grip Deadlift (5×1)

5 HVY Singles

8 minute abs

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