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.