10/23/2018 – CrossFit Fixx
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10/23/2018

23
Oct

10/23/2018

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 Balance (Max for the day)

For some thi may be the bar

Power Snatch (6×1)

Push Press (5-5-3-3-1-1)

Clean Deadlift (3×3)

Clean set up

Barbell ab work

1 min plank with 15lb plate x2

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