10/16/2018 – CrossFit Fixx
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10/16/2018

16
Oct

10/16/2018

CrossFit Fixx – Barbell Club

Barbell Club Standard warm-up (No Measure)

Barbell Club Standard warm-up

3-5 minutes Bike 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 Pull (Heavy 7×2)

Super set with Snatch

Snatch (7×1)

Working up to 80% (NO PR’s) today Working on consistancy

Push Jerk + Jerk Combo (5 sets )

Athletes will perform Push Jerk + Split Jerk consecutive minimal pause between lifts
70% of jerk

Front Squat (5×3)

All 5 sets at 60%

Barbell ab work

Pull ups 3 x max

GHD sit-ups 3 x15

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