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
High-Hang Clean (4 x 5)
Focus on the pull and quickly dropping to receive the bar.
Back Squat (5-5-5-3-3-3)
Behind the Neck Strict Press (2-2-2-2-2)
Athletes will perform a shoulder press/strict press with the Barbell starting in the back rack position.
8 minute abs (No Measure)
At the end of each Barbell club athletes will work on core strengthening exercises.
