CrossFit Fixx – Barbell Club
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.
