CrossFit Fixx – Barbell Club
Workout Notes
Perform 5 moderate-to-heavy sets (70% and higher). Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as heavy as possible.
The bar should contact closer to the sternum/ribs than the collarbone for the pause.
In Accessory – I, perform all 5 sets at the same load. This will be the first week of 4 where 5-15 lb is added each week. Start light and keep it crisp!
In Accessory – II, complete the work in the prescribed order while resting as needed. Scale the sit-up ROM and the load of the KB as needed.
Warm-Up
3 sets:
50-ft bear crawl
50-ft backward bear crawl
20 banded standing rows
10 push-ups
1 set:
1:00 banded pull-a-parts
10 alternating scorpion stretches
3-4 sets:
3-5 pause bench presses
– Build to your first working set (70%).
Main Lift
5 sets for load:
5 pause bench presses
– Pause for :01 with the bar touching the body.
– Rest 2:00-3:00 between sets.
Bench Press (5 sets for load:
5 pause bench presses
– Pause for :01 with the bar touching the body.
– Rest 2:00-3:00 between sets.)
Accessory – I
5 sets for load:
7 hang power cleans
– Rest 2:00-3:00 between sets.
– All sets across.
Hang Power Clean
Accessory – II
For completion:
50 GHD sit-ups
200-m KB front rack carry
50 GHD sit-ups
– Athlete chooses the load.
