Barbell Club – Sat, Feb 11

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)

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx