5
Jan
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%