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CrossFit Fixx – CrossFit
Warm-up
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
12 Bars of Christmas- (Time)
For Time
Barbell load 96/65
1 Deadlift
2 Hanh Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-Pulls
Perform just as the song “12 Days of Christmas”. Complete the 1st exercise, then complete the 2nd exercise and repeat the 1st exercise. Then move to the 3rd exercise, and repeat 2, then 1… Until all movements have been completed.
