Barbell Club – Sat, Jan 21

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CrossFit Fixx – Barbell Club

Warm-Up

2:00 Row

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 Snatch (Power Snatch 5×5 at 50/60/70/75/75% Snatch Max)

Jerk Balance (5 Rounds for weight)

Jerk Balance 5×5 at 50/60/70/75/75% Split Jerk Max

Romanian Deadlift (RDL) (Romanian Deadlift 5×5 at 50/60/70/75/75 RDL max)

CORE STRENGTH OVERHAUL L-1 WOD 2 (Weight)

4 min EMOM:

x 15 Chaos Leg Lowers

Then perform as fast a possible x30, 20, 10 Russian Twists at a challenging weight

Optional Olly Lifting Extra Credit

2×1 minute bench stretch

5×5 Goblet Squat & Overhead Reach

3×3 Front Squat Eccentric Isometrics – 5 second lower, 3 second pause at 50% of your 1RM

Recommended weights:

For the Goblet Squat and Press use 5-15lbs

For the front squat use ~50% of your one-rep max and really focus on driving elbows up throughout the movemen

:30ea. Anterior Thought Foam Rolling

4 Rounds:

20 RFESS (one side only, alt. sides each round)

15 Tall Kneeling Anti-Extension Press (one side only, alt. sides each round)

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!

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