- by Brice Helms
- 0 minute read
Barbell Club
CrossFit Fixx – CrossFit
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
Drop Snatch (3-3-3)
Empty Bar Drop Snatch
High Hang Power Snatch (5-5-5-5)
Week 2 0f 6
4 sets of 5 at 60% of 1 rep. Established last week
Front Squat (3-3-3-3)
Add 10-20lbs to last weeks weight. Weight stays the same for all 4 sets