07/03/2018 – CrossFit Fixx
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07/03/2018

3
Jul

07/03/2018

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

scorpion

walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Strength

Drop Snatch (4×2)

work up to Heavy set of 2

Block Snatch (6×2)

Snatch off the block(boxes)
IWES

Power Clean (3×1)

60-70-80%

Split Jerk (10×1)

This is Off the rack. IWES- Work on consistency Each lift should feel the same. DO NOT increase weight if footwork is unstable

Barbell ab work

3 rounds

3 weighted pull ups

15 GHD Sit ups

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