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

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)