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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)