05/15/2018 – CrossFit Fixx
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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


walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Muscle Snatch (7×2)

Start with the bar add weight each set, each rep, each set should feel the same. If they dont. DO NOT GO UP IN WEIGHT!

Push Press (7×2)

All sets at 60% of I rep Max

Front Squat (3×3)

Tempo 3/3/3

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