09/13/2018 – CrossFit Fixx
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09/13/2018

13
Sep

09/13/2018

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

Off the block Clean (7×2)

Starts with the bar on the blocks at mid thigh

Shoulder Combo (8 sets)

2 Strict Press

2 Push Press

2 Push Jerks

1 Split Jerk
EMOM every 2 minutes

Snatch Grip Deadlift (4×2)

8 minute abs

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