Barbell Club

CrossFit Fixx – CrossFit

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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

Drop Snatch (3-3-3)

All three sets with Empty Barbell

Hang Power Snatch (3-3-3-3)

Build to 5-10 lbs above last weeks High Hang Snatch.

Front Squat (3-3-3-3)

Add 5-20 lbs to last weeks weight. Weight stays the same for all 4 sets

8 minute abs

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Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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