10/09/2018 – CrossFit Fixx
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10/09/2018

9
Oct

10/09/2018

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

Muscle Snatch (6×1)

IWES: Work to a Heavy Single

Snatch (5×2)

All sets at 65-70%

Jerk Drive (6×2)

Execution

Place the bar in the jerk rack position with your feet in the same stance you use to jerk. Dip and drive just as you do for the jerk, and push the bar up off the shoulders with the arms as high as you can after completing the leg drive (this will only be a few inches at most with heavy weights). Be sure to pull your head back out of the way just as you would in the jerk to ensure the bar moves up rather than forward. Absorb the weight back onto the shoulders with the legs, and reset in the standing position for the next rep.

Split Jerk (6×1)

IWES

Barbell ab work

GHD Sit-ups 2×10

GHD Back extensions 2×10

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