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
– 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.
