Barbell Club – Sat, Jul 15

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.

POPULAR POSTS

Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx