CrossFit Fixx – Barbell Club
Workout Notes
In our final week of this lifting cycle, each day’s volume is a little lower to prioritize lifting as heavy as possible on the Main Lifts.
For the Main Lift, build toa. 3-rep-max bench press. Be sure to use a spotter and take a full 3:00 of rest between your heaviest sets.
Emphasize control on the descent and speed on the way up during warm-up sets.
For Accessory – I, build to a 7 rep-max hang power clean. The set must be unbroken, but you can rest in the front rack or the hang between reps.
Sets 1-3 should be similar in load to the first 3 weeks used in this cycle.
Warm-Up
2 sets:
1:00 band pull-a-parts
:45 row
:30 push-ups
:15 kip swings
2 sets:
20 bench presses (building)
– Use very light loads
3-5 sets:
5 bench presses (building)
– Build in load to ~70% before beginning your triples.
Main Lift
Bench press:
– Build to a 3-rep-max.
– Rest 2:00-3:00 between attempts.
Bench Press
Accessory – I
5 sets for load:
7 hang power cleans
– Rest 2:00-3:00 between sets.
– Build to a heavy set of 7 reps.
