CrossFit Fixx – Barbell Club
Workout Notes
For the Main Lift, complete all sets between 50-60% of your 1-rep-max REGULAR deadlift.
Add load as desired, but keep all reps technically sound and fast.
Emphasize pushing through the legs and lifting the chest to lift the bar off the ground to avoid the hips rising early.
For Accessory – I, break up the reps as needed to maintain sound mechanics and note how long it takes to complete all 30 reps. Scale to complete in under 10:00.
For Accessory – II, rest as needed to complete all 15 reps with precision and control. DO NOT rush through the reps.
Warm-Up
5 sets:
:30 easy row
:20 moderate row
:10 hard row
1 set:
5 inchworms
10 hamstring kick-ups/leg
15 supermen
10 empty bar good mornings
1 set:
10 deficit deadlifts (light)
7 deficit deadlifts (light-to-moderate)
5 deficit deadlifts (moderate)
– Build in load to 5 moderate reps just under your starting weight.
Main Lift
3 sets:
10 deficit deadlifts (2 in)
– Keep all sets unbroken.
– Rest 3:00 between sets.
Accessory – I
For quality:
30 bodyweight front squats
– Rest and break up the reps as needed.
Front Squat (1 x 30
Bodyweight)
Accessory – II
For quality:
15 GHD hip-back extensions
– Rest as needed.
