CrossFit Fixx – Barbell Club
Warm-Up
2 Rounds:
1:00 Overhead Opener
50m Overhead Carry
10 Lunging Hip Flexor Stretch
10 Quadruped Y’s*
1:00 Sit Squats
* Option to use light weight (2.5#)
Burgener Warm-Up (5 reps of each)
The sequence is as follows, always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Power Clean (5 x 5 at 50/60/70/75/75% 1rm Clean
)
Snatch Balance (5×5 at 50/60/70/75/75 1rm Snatch
)
Romanian Deadlift (RDL) (5×5 at 50/60/70/75/75% 1rm RDL
)
Core #5 (No Measure)
Perform 5 x 10 second RKC Planks. Focus is on being an all out effort for those five reps. Rest 20 seconds between reps.
Then perform 5 x 20 seconds hollow to superman rolls. Rest 20 seconds between sets
Finish with 5 minute max distance front rack walk (Rx 53/35. Scale as needed)
