CrossFit Fixx – Barbell Club
Workout Notes
– This is the final week of this four-week cycle, so go heavy!
– Build to a 5-rep-max sumo deadlift.
– Aim to perform at least 6 attempts within the 20:00 clock. Take no more than 3 attempts at any given load.
– In Accessory – I, build to 5:00 of time with the bag in a bear hug. Scale the load to complete in 4 sets or less and under 10:00 total.
Warm-up (Checkmark)
2 sets:
1:00 row (moderate pace)
5 step-back lunges/leg
5 Cossack squats/leg
10 slow V-ups
10 good mornings
3 sets:
5 sumo stance DB goblet squats
– Use light loads and emphasize holding at the bottom, pushing the knees out over the toes, and driving through the heels to stand up.
1 set:
10 sumo deadlifts (empty bar)
10 sumo deadlifts (very light)
5 sumo deadlifts (light)
3 sumo deadlifts (50% of 1RM)
1 sumo deadlift (60% of 1RM)
Main Lift (Weight)
On a 20:00 clock:
5-rep-max sumo deadlift
Accessory – I (Checkmark)
Accumulate:
5:00 sandbag bear hug (70/100 lb)
– Rest as needed.
