Barbell Club – Mon, May 22


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CrossFit Fixx – Barbell Club

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Workout Notes

– Welcome to Week 1 of our next lifting cycle! Over the next 4 weeks, we will work towards establishing a 5RM sumo deadlift, 3RM hang power snatch, and 1RM 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.

– For Accessory – I, use a light DB or medicine ball to perform 10 unbroken hip extensions. Hold at the top of every rep for a brief squeeze and control the descent.

– For Accessory – II, scale loads to complete each movement in 1-3 sets.

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 ight)

5 sumo deadlifts (light)

3 sumo deadlifts (working weight)

Main Lift (Weight)

EMOM 12:

3 sumo deadlifts (50-60%)

– All reps performed for SPEED.

Accessory – I (Checkmark)

5 sets for quality:

10 weighted GHD hip extensions

– Rest as needed.

Accessory – II (Checkmark)

For completion:

200-m bear hug carry (70/100 lb)

200-m KB farmers carry (53/70 lb)

200-m overhead plate carry (35/45 lb)

– Rest as needed.



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