08/30/2018 – 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

Off the block Power Snatch (4×2)

Starts with the bar on the blocks at mid thigh

Clean Combo V (8×1)

1 Clean DL + 1 Hang Power Clean + Hang Squat Clean + Front Squat
E2M for 16 minutes

Overhead Squat (3-3-2-2-1-1)

8 minute abs

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