02/16/2018 – CrossFit Fixx
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02/16/2018

16
Feb

02/16/2018

CrossFit Fixx – Barbell Club

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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

Muscle Snatch (5×1 (Work up to Heavy Single))

Snatch (4×2 )

60% of 1 rep Max.

(Athletes need to rest at least 2 minutes between sets. All 4 sets at the same weight)

Hang Power Clean (4×4)

60% of 1 rep max. Athletes will need to rest at least 2 minutes between sets.

30-40-50-60

8 minute abs

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