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Barbell Club – Sat, Jan 14

Announcements

5:30pm M-F class starts Monday, Jan. 16th!! (5p & 6p combined) Mark your calendars!

T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!

Nutrition Kickstart begins Jan. 16th! 6-week program to get your nutrition dialed in for 2023

CrossFit Fixx – Barbell Club

Warm-Up

2:00 Bike

15 Ring Overhead Openers

20 Dorsiflexion Matrix

2 Rounds:

10 SA Overhead Lunge

10 Band Pull Throughs

10 Down Dogs to PU Shoulder Shrug

2 Rounds:

1st Round w/ PVC — 2nd Round w/ empty BB

10 OHP

10 BTN Snatch Grip Push Press

10 Front Squats

Snatch Grip Behind the Neck Push Press (6 Rounds for weight)

Use 1rm push press as base for %

50% x5

60% x5

70% x5

80% 6×2

Front Squat (Front Squat
50% x5
60% x5
70% x5
80% 6×2)

CORE STRENGTH OVERHAUL L-1 WOD 1 (Weight)

5 Rounds for Quality:

x30 seconds Hollow Hold. Choose the hardest hollow hold position you can maintain for 30 seconds.

Between hollow hold sets perform x10 Bird Dog Rows per side

Optional Olly Lifting Extra Credit

2 Rounds

x1 minute upper thoracic extensions

x10 Band Assisted Quadruped Rotations

Finish x5 minutes max distance double KB front rack carry

With the front rack walks load up pretty heavily with the weights. Then focus on staying as tall and upright as you can throughout the movement. Abs tight so you don’t arch your lower back

1:00ea. Dynamic Couch Stretch

3 Rounds:

20 Banded Hip Hinge

3ea. Hip Hurdles

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