Halloween Bar Slam is Saturday, Oct.28.
The event kicks off at 8:30am with warm-ups beginning at 7am. The lifts will be the Snatch and Clean and Jerk, and will be in an Olympic meet format.
Come dressed in your Halloween costume, bring a snack for the potluck. Classes will be cancelled for the day and will resume the following week.
CrossFit Fixx – Barbell Club
Snatch (Focus of the Day: Smooth-Fast-Consistent
1. Driving with the whole Foot
2. Relaxing the Arms
3. Breathing with the belly
Snatches are independent of Squats and Broad Jumps today. Finish Snatches then perform squats and jumps together.)
Bulgarian Split Squats (Perform a 7×3 of a Bulgarian Spit Squat. If the athlete has developed the coordination, use a barbell. Next scaling option is dumbbells.
Tempo: (51X1) (5 seconds down, 1 second hold, X-Fast up, 1 second pause at the top)
Focus on smooth movements. )
Broad Jumps-SL (Checkmark)
Perform Single Broad Jumps for distance
In between Bulgarian Split squats perform three single leg broad jumps for distance. Land on the leg you jumped with. Focus on balancing + Controlling the movement. Distance is irrelevant today.