CrossFit Fixx – Barbell Club
Warm-up (Checkmark)
3 sets:
:45 row
10 KB sumo deadlift high pull (building)
5 wall squats
– Hold each wall squat for :03 at the bottom.
2 sets:
5 hang clean pulls
5 tall cleans
5 squat cleans
– Use an empty barbell.
3-5 sets:
3 unbroken squat cleans (building)
– Rest :30-1:30 between sets.
Main lift (6 Rounds for weight)
6 sets for load:
3 unbroken squat cleans
– Rest exactly 2:00 between sets.
Accessory – I (5 Rounds for weight)
5 sets for load:
5 weighted pull-ups
– Rest 2:00-3:00 between sets.
Accessory – II (Checkmark)
Accessory – II
3 sets:
15 weighted GHD hip extensions (14/20 lb)
– Rest :15
15 barbells bent over rows
– Rest as needed.
Workout Notes (No Measure)
– For the Main Lift, build to a heavy set of 3 unbroken squat cleans.
– Rest exactly 2:00 between each set and begin your first set at 60% of your 1-rep-max clean.
– For Accessory – I, find a challenging load that can be used for all 5 sets with good range of motion. Scale to banded pull-ups as needed.
– For Accessory – II, use a medicine ball for the hip extensions and load that can be done for 15 unbroken rows.
