06/21/2018 – CrossFit Fixx
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06/21/2018

21
Jun

06/21/2018

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

Snatch (3×1)

3 Singles you choose weight

Clean and Jerk (3×1)

3 singles you choose the weight

Shoulder Combo (7x 2+2+2+1)

2 Strict Press

2 Push Press

2 Push Jerks

1 Split Jerk
7 Rounds in 14 minutes you will have to complete all seven reps in two minutes. We will repeat lifts every two minutes use your rest wisely.

65-70% of Strict Press You can start

10-20-30-40-50-60-70%

Back Squat (HVY 5×3)

80-90%

Start with

50-60-70-80-90%

8 minute abs

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