07/31/2018 – CrossFit Fixx
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07/31/2018

31
Jul

07/31/2018

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

Mid-Hang Snatch Pull (5×3)

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.

Hang Power Snatch (3×3)

Clean Combo V (7×1)

1 Clean DL + 1 Hang Power Clean + Hang Squat Clean + Front Squat

Overhead Squat (6×2)

Barbell ab work

Hanging Leg raises 15 second hold

GHD sit ups 3 x 15

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