09/20/2018 – CrossFit Fixx
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09/20/2018

20
Sep

09/20/2018

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

Snatch (80% 5×1 )

Athletes will have 5 attempts to work up to the 80%

Then-

5 single sets at 80%

Clean and Jerk (80% 5×1)

Athletes should be warm a 2x empty bar then 3 attempts to reach working weight 5 singles with 1:30 rest between attempts

Back Squat (5×5)

Good Mornings (3×8)

8 minute abs

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