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
over & back
free style bounce
bow & bend
equating ankle stretch
Russian baby makers
walking lunge w/twist
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