01/05/2018

CrossFit Fixx – Barbell Club

Warm-up

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

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

scorpion

walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Snatch Pull (7 x 2+2)

1 and 2 pull only

Athletes will IWES

Snatch Combo 1 (3×1+1)

Power Snatch + Snatch Combo

Athlete must have minimal to no rest between the two lifts in the set. 1+1
Work up to 70%

Power Clean/Push jerk Combo (3×1+1)

1 Power Clean

1 Push jerk
Work up to 70%

8 minute abs