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Barbell Club

Announcements

Socks for the Homeless Donation Drive now thru Dec. 31st.
Donations go to Gospel Rescue Mission.
Please leave donations in box at front desk. Thank you!

CrossFit Fixx – CrossFit

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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

8 minute abs

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