Barbell Club – Sat, Aug 12

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.

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