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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)

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