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
Muscle Snatch (3-3-3)
Empty Bar Muscle Snatch
High Hang Power Snatch (3-3-2-2-1-1)
Establish a Hvy 1 rep.
We will be using this for the next 6 weeks for percentages.
Front Squat (3-3-3-3)
Moderate weight for all four sets