CrossFit Fixx – CrossFit
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 High Pull (1-1-1-1)
Athletes will complete 1 stanch pull 10-20 lbs above Snatch weight, then immedately in to their power snatch.
Power Snatch (1-1-1-1)
Front Squat (3-3-3-3)
Add 5-20 lbs to last weeks weight. Weight stays the same for all 4 sets