Barbell Club – Sat, Apr 15

Announcements

Calling all athletes,volunteers, and judges!

Our next competition, the”Summer Solstice” is taking place onSaturday, July 8th!!

Register by 6/3 andget a FREE T-shirt! See flyer for details.

CrossFit Fixx – Barbell Club

Warm-Up (10min Cap) (No Measure)

2 Rounds:

10 Bootstraps

15 Glute Bridges

5 SL Glute Bridges w/ :02 pause at top

5ea. Groiners w/ Reach

:30 PVC Prayer Stretch on Bench

5 Tempo Air Squats (5050)*

*Stay in tension the entire time, no standing up all the way or resting at the bottom.

Front Squat (Front Squat – Every 3:00
5 at 65%
4 at 70%
3 at 75%
5 at 70%
4 at 75%
3 at 80%
)

Super Set (Weight)

3-4 Rounds:

5-8 Zercher Squats – RPE: 8

8-12ea. Bent Over DB Rows – RPE: 8
Score: Zercher Load

Finisher (Time)

Accumulate 5:00 of Double KB Farmer Carry* (10min Cap)

As HEAVY as possible*

Suggested Weight: 70/53

*Every time you break, 20 Unbroken Russian KBS(preferably with the same weight used for farmer carry, just ONE KB. If you break the set, start the set of 20 over.)