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CrossFit Fixx – CrossFit
Warm-up
Barbell Club Standard warm-up (No Measure)
Barbell Club Standard warm-up
3-5 minutes Bike or Row
Pre-workout Foam Rolling 2-3 minutes
Standard Dynamic
wrist circles
elbow circles
arm circles
seal swings
over & back
free style bounce
arm rotations
torso rotations
bow & bend
hip circles
knee circles
ankle circles
leg swings
equating ankle stretch
Russian baby makers
iron cross
scorpion
walking lunge w/twist
samson stretch
spiderman walk
This warm up should take 10-15 minutes total time
Strength
Shoulder Combo (5 x 2 )
2 Strict Press
2 Push Press
2 Push Jerks
1 Split Jerk
Moderate Weight
High-Hang Clean (5 x 4)
Moderate weight -This is a full squat.
Weighted Ring Dips (5 X 2)
If Ring Dips are not an option 10-15 Strict Dips
