Barbell Club – Sat, Jan 28

Announcements

Sign up for the 2023 CrossFit Intramural Open!! Sign up at then front desk!

HELP WANTED! We need judges and volunteers for VDM on Saturday, Feb. 4th. Sign up sheet is on the front desk!

CrossFit Fixx – Barbell Club

Warm-Up

2:00 Bike

4 x 4 90/90 Breathing

2 Rounds:

10 Leg Lowering

10 Quadruped Shoulder Taps

10 Open Books

10 Lateral Lunge To Overhead Reach

2 Round:

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

10 BTN Snatch Grip Push Press

10 Back Squats

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

1×5 at 50% Push Press Max

1×3 at 60%

1×3 at 70%

6×3 at 80%

Back Squat (3×5 at 50/60/70
6×3 at 80%)

CORE STRENGTH OVERHAUL L-1 WOD 3 (Time)

Perform 3 rounds of:

x1 minute GHD back extensions (or until fatigued)

x15 9090 Overhead Raise

5/4/3 Hollow Hold Wall Walks

Optional Olly Lifting Extra Credit

x1 minute Open Book per side

3 rounds:

x12 Downward Dog

x8 Turkish Sit Ups

2 x 20ea. Bretzel

5 x 5ea. Reverse Leg Raise

2 x MAX Front Plank with Hip Extension

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