Barbell Club – Mon, Jun 5

CrossFit Fixx – Barbell Club

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Workout Notes

– Welcome to week 3 of this lifting cycle! We will continue to work towards establishing a 5-rep-max sumo deadlift, 3-rep-max hang power snatch, and 1-rep-max clean and jerk.

– Keep loads lighter this week and leave room to add 10-20 lbs to your heaviest set so that you can increase your load each week.

– For today’s Main Lift, use a light-to-moderate load that allows for an emphasis on SPEED and QUALITY of movement.

– In Accessory – I, alternate which leg you step with on each rep. Build to a tough 16 reps throughout the 3 sets. if this is your first time performing the movement, stay at a moderate weight for all 3 sets.

– For Accessory – II, Use a KB load that you can barely get for 10 and may require breaking up the final set. The bear hug should be unbroken.

Warm-up (No Measure)

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 (working weight)

Main Lift (8 Rounds for weight)

Every 1:30 x 8 sets:

3 sumo deadlifts (60-70%)

– All reps performed for SPEED.

Accessory – I (Weight)

3 sets:

16 KB front-rack box step-ups (8/leg)

Accessory – II (Weight)

3 sets:

1:00 bear hug sandbag march

10 double-KB strict presses

– Athlete chooses loads.

– Rest as needed.



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