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.
