02/02/2018 – CrossFit Fixx
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02/02/2018

2
Feb

02/02/2018

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

Strength

Snatch High Pull (4×2 )

70% of Snatch

High-Hang Snatch (4×2)

30-40-50-60

Shoulder Combo (7 rounds)

2 Strict Press

2 Push Press

2 Push Jerks

1 Split Jerk
Every 2 minutes for 14 minutes.

IWES

RDL (2×5)

Establish a baseline

8 minute abs

1 minute per side -side plank R/L

2Knees to elbows w/medball

1 minute hallow hold

2 minute flutter kicks

1 minute hallow hold

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