CrossFit Fixx – Barbell Club
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Snatch Pull (1 Snatch Pull
+
1 Power Snatch)
Athletes will preform one snatch pull followed by one Power Snatch. Weights should be moderate
Power Snatch (1 Snatch Pull
+
1 Power Snatch)
Clean Pull (1 Clean Pull
+
1 Squat Clean)
Athletes should focus on quick turnover and driving under the bar. Weights should be light and moderate
Clean (1 Clean Pull
+
1 Squat Clean)
8 minute abs (No Measure)
At the end of each Barbell club athletes will work on core strengthening exercises.
1 minute each exercise: 2 Rounds
Plank
Crunches
Flutter kicks
Sit-ups
