09/18/2018 – CrossFit Fixx
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09/18/2018

18
Sep

09/18/2018

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

3 Position Snatch (3x5x1 min rest)

-Power position (High Hang- just below hips

-Hang (Just above the knee)

-Floor

Athletes will perform 1 HHS, 1 HS, and 1 snatch from the floor
I Rep = all 3 positions.

Power Jerk + Split Jerk (2 PJ +1 split x 5 sets)

Power Jerk- feet in a squat stance and thighs above horizontal

Split Jerk- Front foot is flat with weight towards heal. Front shin is vertical with thigh 20-40 degrees relative to the platform. Back foot is evaluated with weight on the ball of the foot. Back knee has slight bend. Weight is balanced evenly between feet.

Arms are locked out with bar overhead once feet have landed.
1 minute rest between sets.

Snatch Pull (5×5)

NOTE: This is NOT a high pull. The bar should not pass the bellybutton.

Max Height Box Jump (Distance)

Max Height Box Jump

Barbell ab work

3×10 GHD sit-ups

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