Announcements
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.
Reserve your spot now in Wodify!
NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.
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, choose the option that reflects your weakness in the clean. If you have trouble deadlifting the bar quickly, perform the pulls. If you have trouble standing up heavy cleans, perform the squats.
– For Accessory – II, choose loads that allow for unbroken sets and quick transitions. This should feel like “heavy” accessory work at a pace that elevates the heart rate.
Warm-Up
3 sets:
15 jumping jacks
10 PVC pass-throughs/hang muscle snatches/hang power snatches
5 seated box jumps
– Use a PVC.
– Progress to a new PVC exercise each round.
1-2 sets:
5 BTN push presses
5 BTN push jerks
5 hang muscle snatches
5 hang power snatches (pause at the mid-thigh for :02)
– Use an empty bar.
– BTN = behind-the-neck
3-4 sets:
3-5 hang power snatches (building)
– Pause with the bar at mid-thigh for :02.
Main Lift (5 Rounds for weight)
5 sets for load:
1 clean pull
1 power clean
1 hang squat clean
1 split jerk
– Rest 3:00 between sets.
Accessory – I
Choose one of the sessions for Accessory – I:
5 sets for load:
3 deficit clean pulls (2 in)
– Rest 2:00-3:00 between sets.
OR
5 sets for load:
3 tempo front squats (:03, :01 hold, stand)
– Rest 2:00-3:00 between sets.
Accessory – I Cleans Pulls (5 Rounds for weight)
5 sets for load:
3 deficit clean pulls (2 in)
– Rest 2:00-3:00 between sets.
Accessory – I Squats (5 Rounds for weight)
5 sets for load:
3 tempo front squats (:03, :01 hold, stand)
– Rest 2:00-3:00 between sets.
Accessory – II (5 Rounds for weight)
(If time permits)
5 sets:
8 left-arm DB overhead walking lunges
8 right-arm DB overhead walking lunges
16 KB swings
– Rest 1:00 between sets.
