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
over & back
free style bounce
bow & bend
equating ankle stretch
Russian baby makers
walking lunge w/twist
This warm up should take 10-15 minutes total time
Heaving Snatch Balance (6×2)
Work to a HVY 2 rep max
The goal is to elevate the barbell as little as possible from its starting point on the shoulders and to move the body down under it as quickly as possible.
The heaving snatch balance is identical to the snatch balance, with the exception that the feet start in the squat stance and remain flat against the floor throughout the movement. Start standing with the barbell behind your neck with a snatch-width grip and your feet in your squat stance. Bend the knees smoothly, maintaining balance and an upright torso, then push with the legs against the floor to create some upward momentum on the bar. Stop pushing against the floor with your legs and push aggressively against the bar to move yourself down into an overhead squat position. Lock your elbows and secure the bar in the overhead position
Tall Snatch (2×3)
Stand tall with a snatch-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and locking the bar overhead in a squat. Attempt to get the bar locked out overhead as quickly as possible, although it will be near the bottom of the squat.
Athletes will start with JUST The bar only adding 5-20lbs for the second set of 3 reps
The tall snatch can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover.
Clean and Jerk (5×1)
Jerk Dip Squat (5×3)
Place the bar in the jerk rack position with your feet in the same stance you use to jerk. Bend at the knees only just as you would for the jerk with a smooth and controlled tempo, and stand again with the same controlled tempo. This is not a quick, springy movement like the actual dip and drive of a jerk, but a controlled strength movement.
Start light then work to HVY 3 rep max
The jerk dip squat is a basic dip and drive strength exercise that helps develop strength in the upright posture and knees-only movement needed for a solid jerk, and also helps teach and reinforce the proper balance in the movement.
8 minute abs
Med ball plank knee to elbow
Lift and lower
straight leg, leg raises
single leg toe touches