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