07/17/2018 – 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 Pull (8×1)

Athletes will perform 1 snatch pull at moderate to heavy weight then 1 single snatch.

Snatch (8×1)

start with light load IWES

Skill Work

10 minutes working on foot work for the Push jerk, and Split jerk

Push Jerk (5×2)

Front Squat (3×3)

Barbell ab work

3 Rounds

3 weighted chin ups

15 GHD sit-ups

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