CrossFit Fixx – Barbell Club
Workout Notes
Perform 5 moderate-to-heavy sets (80% and higher). Build to a top-set, but leave 5-10 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, add 5-10 lbs from last week and perform all sets at the same load. All reps must be unbroken. If the loads feel unreasonably heavy today, go lighter than last week and focus on maintaining sound mechanics.
In Accessory – II, set up the seated box jumps where the hips are parallel with the knees while seated.
Warm-Up
3 sets:
:45 hard row
:30 empty barbell bench presses
15 scap pull-ups
1 set:
1:00 shoulder taps
1:00 knee push-ups
– No rest between movements.
3-5 sets:
3 pause bench presses (building)
– Build in load to your first working set.
Main Lift
5 sets for load:
3 pause bench presses
– Pause for :01 with the bar touching the body.
– Rest 2:00-3:00 between sets.
Bench Press
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
EMOM 8:
Minute 1 | 5 seated box jumps
Minute 2 | 10 strict ring dips
