06/26/2018 – 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


Snatch Segment Deadlift (5×5)

This is simply a deadlift with snatch pulling posture that uses pauses at multiple positions on the way up to ensure correct posture and balance
Athlete will start with the Barbell on the floor and the 1st pause will be approximately 1″ off the floor hold for 2-3 seconds then continuing to drive through the legs to the knee again pause 2-3 seconds and then to the final position mid to upper thigh again holding 2-3 seconds

Clean Combo (7×2)

Clean High Pull

Power Clean

Front Squat

Barbell ab work

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