Barbell Club – Mon, Jun 12

CrossFit Fixx – Barbell Club

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Workout Notes

– This is the final week of this four-week cycle, so go heavy!

– Build to a 5-rep-max sumo deadlift.

– Aim to perform at least 6 attempts within the 20:00 clock. Take no more than 3 attempts at any given load.

– In Accessory – I, build to 5:00 of time with the bag in a bear hug. Scale the load to complete in 4 sets or less and under 10:00 total.

Warm-up (Checkmark)

2 sets:

1:00 row (moderate pace)

5 step-back lunges/leg

5 Cossack squats/leg

10 slow V-ups

10 good mornings

3 sets:

5 sumo stance DB goblet squats

– Use light loads and emphasize holding at the bottom, pushing the knees out over the toes, and driving through the heels to stand up.

1 set:

10 sumo deadlifts (empty bar)

10 sumo deadlifts (very light)

5 sumo deadlifts (light)

3 sumo deadlifts (50% of 1RM)

1 sumo deadlift (60% of 1RM)

Main Lift (Weight)

On a 20:00 clock:

5-rep-max sumo deadlift

Accessory – I (Checkmark)

Accumulate:

5:00 sandbag bear hug (70/100 lb)

– Rest as needed.

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