Barbell Club – Sat, Jul 1

CrossFit Fixx – Barbell Club

Today’s Goals & Stimulus

For the Main Lift, build to a heavy set of 5 deadlifts from a 2-inch deficit.

Focus on keeping the eyes forward on the floor and the back arched during the negative of each rep.

For Accessory – I, take the bar from the floor and complete 30 reps as fast as possible. Scale to be able to maintain sets of 5+ at a time. Squat cleans count as 1 rep.

For Accessory – II, practice performing GHD sit-ups as fast as possible (AFAP) while still bracing the abdominals. DO NOT relax your midsection at the bottom to go faster.

Warm-up

5 sets:

:30 easy row

:20 moderate row

:10 hard row

2 sets:

10 good mornings

5 reps of squat therapy

1 set:

10 deficit deadlifts (light)

5 deficit deadlifts (moderate)

3 deficit deadlifts (moderate-to-heavy)

– Build to ~20 lbs under your first working set.

Main Lift

3 sets:

5 deficit deadlifts (2 in)

– Keep all sets unbroken.

– Rest 3:00 between sets.

SCORE: LOAD

Deficit Deadlifts (3 x 5)

Accessory – I

For time:

30 bodyweight front squats

– Break up the reps as needed.

– Take the barbell from the floor.

Front Squat (1 x 30)

Accessory – II

5 sets:

15 GHD sit-ups AFAP

– Rest :1:00 between sets.

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