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
Hang Power Snatch (1 + 1 +1
1 Hang Power Snatch
+
1 Hang Snatch (Full Squat)
+
1 Over head squats)
Athletes will work and focus on the dip and drive under the bar. HPS above parallel and HS below parallel.
Hang Power Clean (1+1+1
1 Hang Power Clean
+
1 Hang Clean
+
1 Front Squat)
Athlete will focus on fast elbows. Keeping the elbows high during the entire lift.
8 minute abs (No Measure)
At the end of each Barbell club athletes will work on core strengthening exercises.
