Announcements

Labor Day Schedule – Monday, 9/5
Classes at 6:00am & 8:30am!
Regular schedule resumes Tuesday

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

Power Snatch (3-3-3-2-2-2)

Working on fast turnover. Weights should be at 60-70% of 1 rep max. Unless not established work light to moderate weight

Overhead Squat (2-2-2-2-2)

Weight should be light to moderate. Weight stays the same through all 5 sets. Working on full dept.

Push Press (3-3-3-2-2-2)

Weight can increase each set if perfect form.

8 minute abs (No Measure)

At the end of each Barbell club athletes will work on core strengthening exercises.