Barbell Club – Fri, Jun 2

Announcements

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CrossFit Fixx – Barbell Club

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Workout Notes

– For today’s Main Lift, build to a heavy set of the complex, keeping each set unbroken.

– Begin your first working set between 60-70% of your best clean and leave 10-20 lbs of room to add more weight on your 5th and heaviest set. DO NOT go as heavy as possible.

– For Accessory – I, the loading for part 1 should be at least 90% of your best clean. If you can go heavier then do so. On part 2, prioritize smooth technically sound reps over reaching failure with poor technique.

– For Accessory – II, use a medicine ball to add load to the GHD hip extensions. Complete the :15 hold at the top of the 10th rep.

Warm-up (Checkmark)

4 sets:

:45 ski

:45 row

– Increase your pace with each set.

2 sets:

5 wall squats

:30 handstand shoulder taps

– Hold the bottom of each squat for :03.

1 set:

5-10 clean pulls

5-10 power cleans

5-10 hang squat cleans

5-10 split jerks

– Use an empty bar.

3-4 sets:

5 sets for load:

1 clean pull

1 power clean

1 hang squat clean

1 split jerk

– Build in load to your first working set.

Main Lift (5 Rounds for weight)

5 sets for load:

1 power clean

1 hang squat clean

1 split jerk

– Rest 3:00 between sets.

Accessory – I (5 Rounds for weight)

5 sets for load:

3 deficit clean grip deadlifts (2 in)

– Rest 2:00-3:00 between sets.

OR

5 sets for load:

3 tempo back squats (:03 down, :01 hold, stand)

– Rest 2:00-3:00 between sets.

Accessory – II (Checkmark)

4 sets:

10 weighted GHD hip extensions

:15 weighted GHD hip ext. hold

15 Russian KB swings (heavy)

– Athlete chooses loads.

– Rest 2:00 between sets.

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

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