06/19/2018 – CrossFit Fixx
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06/19/2018

19
Jun

06/19/2018

CrossFit Fixx – Barbell Club

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Warm-up

Athletes should arrive 10-15 minutes prior to the start of class to warm up.

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

Mid-Hang Snatch Pull (10×3)

Athlete will start in the mid hang position with a hook grip in Snatch width.

Control the force of you jump keeping the balls of the feet in contact with the floor.

With the shoulders and lats , push the bar back against the body throughout the extension.

Extend the hips aggressively and slightly beyond neutral while simultaneously driving against the ground with the legs.
start with only the barbell perform to sets of three add weight each set.

Snatch Grip Deadlift (5×5)

50-60-70-80-90%

Power Clean (5×3 Starts from the ground)

Start at 60% move up weight depending on how you feel for today.

Overhead Squat (5×3)

Start with 60% and add weight each set

Barbell ab work

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