06/01/2018 – 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 (4×4)


Hang Clean Combo (7×2)

1 Hang Power Clean+

1 Hang Clean+

1 Jerk
Athletes will have 6 minutes to find their working weight.

On a 14 minute clock 2 reps every 2 minutes all reps at the same weight

Back Squat (5-3-1, 5-3-1)

Athletes will increase weight with each set. working that final rep at 90-95%

8 minute abs

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