08/21/2018 – CrossFit Fixx
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08/21/2018

21
Aug

08/21/2018

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

Skill Review

Snatch Technique Primer

-then-

7 min to find Snatch weight for the 8×1 all sets at the same weight. The athlete will peform 1 snatch pull at 100%-110% of snatch and then perform 1 snatch 8×1..

Snatch Pull (8×1)

Snatch (8×1)

Split Jerk (4×4)

Off the rack. IWES

Back Squat (3×5)

All 3 sets at 75%

Barbell ab work

3 rounds

2 weighted chin ups

10 GHD sit ups

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