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
over & back
free style bounce
bow & bend
equating ankle stretch
Russian baby makers
walking lunge w/twist
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)
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