08/28/2018 – CrossFit Fixx
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08/28/2018

28
Aug

08/28/2018

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

Tall Snatch (3-5 minutes technique work)

Execution

Stand tall with a snatch-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and locking the bar overhead in a squat. Attempt to get the bar locked out overhead as quickly as possible, although it will be near the bottom of the squat.
Start with the bar to work technique 3-5 minutes

High-Hang Snatch (8×1)

IWES

Shoulder Press (5×2)

Work at 75-85% of 1 rep max

Front Squat (3×3)

Barbell ab work

2 Rounds

3 Ring Dips (Add weight if possible)

15 GHD sit-ups

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