CrossFit Fixx – Barbell Club
Warm-Up (10-min Cap) (No Measure)
2-3 Rounds:
10 PVC Pass Throughs
10 Air Squats
10 PVC Sots Press
:30ea. PVC Front Rack Stretch
10 Empty BB Clean DL
5 High Jumps
Behind the Neck Snatch Grip Push Press (Weight)
Snatch Grip Behind the Neck Push Press (6 Rounds for weight)
Every 1:15perform:
Set 1: 5 @ 50%
Set 2: 5 @ 60%
Set 3: 3 @ 70%
Set 4-10: 3 @ 80%
Clean Pull (Every 2:00 perform:
Set 1: 5 @ 60% of 1-RM Clean
Set 2: 5 @ 70%
Set 3: 5 @ 80%
Set 4: 5 @ 80%
Set 5: 5 @ 75%)
Bulgarian Split Squat (Every 2:00 perform:
Set 1: 5 @ 30% of 1-RM Front Squat
Set 2: 5 @ 35%
Set 3: 5 @ 40%
Set 4: 5 @ 40%
Set 5: 5 @ 35%
Ex: If your front squat 1-RM is 150lbs, you will be using two 20lb or 25lb DBs to make up 40lb-50lb (30%) for the first set.)
Athlete will set up with bench. The athlete will place one foot on the bench and then perform a squat. The athlete may begin to add weight by placing a Barbell in the front rack position or use two DBs in the farmer carry pos.
Core #8 (AMRAP – Rounds and Reps)
With a partner, complete as many rounds as possible in 8-mins:
2-4-6…
– Alt. V-Ups
– Mountain Climbers
– Russian Twists (25/15 DB)
Note: L+R=1 Rep
Partner 1 does round of 2, partner 2 does round of 4, and so on
