CrossFit Fixx – Barbell Club
Focus
Welcome to the first week of our next lifting cycle!
Use a light load to perform 8 sets of 3 touch-and-go squat cleans. Keep all reps fast and crisp.
For Accessory – I, use 80% of your best clean to perform 3 clean pulls from a 2-in deficit.
For Accessory – II, scale the GHD hip extension and sit-up range of motion as needed to complete 20+ reps/minute.
Warm-up
2 sets:
:45 row
10 PVC pass throughs
:30 wall squats
1 set:
5 muscle cleans
5 front squats
5 tall cleans
10 squat cleans
– Use an empty barbell
EMOM 5:
3 unbroken squat cleans
– Build to workout weight
8 sets for speed:
3 unbroken squat cleans (45-50%)
– Rest 1:00 between sets.
Squat Clean
Accessory – I
5 sets for load:
3 deficit clean pulls (80%)
– Rest 1:00-2:00 between sets.
Deficit Clean Pulls
Accessory – II
ACCESSORY – II
2 sets:
1:00 GHD hip extensions
– Rest :30.
1:00 GHD sit-ups
– Rest :30.
1:00 walking lunge steps
– Rest :30.
