01/19/2018 – CrossFit Fixx
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01/19/2018

19
Jan

01/19/2018

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

scorpion

walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Combo off the rack (S) (10 x 1 (Combo))

Combo

1 Drop Snatch + 1 OHS

1 Heaving Snatch Balance with bar in back rack position + 1 OHS

1 Hang Power Snatch + 1 OHS
With 20 minutes on the clock athletes will have 2 minutes to perform 1 combo. IWES

Power Clean (4×4)

Goal for the day 75% of 1 Rep max all 4 sets.

Split Jerk (4 x1)

HVY for the day. This is from the rack

8 minute abs

Crunchy frog

V-up hold

DB reach through

Plank

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