01/02/2018 – 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

free 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


Athletes should arrive 15 minutes prior to the start of class to warm-up.

Snatch (5×1)

Athletes will work up to 70% and perform all 5 sets at the same weight

Clean and Jerk (3×1)

Athletes will work up to 80% and perform all 3 reps at the same weight

RDL (2×1)

2×1 at 90%

Note: if no weight recorded work up to a HVY 1 rep max

Barbell ab work

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