Barbell Class

CrossFit Texarkana – Border City Barbell Club

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Barbell Warm up

Roll out

Mat trips

Jog up and back 1:30

60 seconds 90/90 breathing with feet on box.

:30 Glute bridges .

:30 dead bugs .

:30 seconds birddog.

:30 seconds wrist stretch

Bear crawl

Crab Crawl

Sampson Stretch

Knee Pull

Ankel Pull

High Knees

Butt Kickers

Barbell Warmup


5 Hang Muscle Clean

5 Elbow Rotations

5 Overhead Press

5 Front Squats

Jerk Drills

Bar and hand placement.

Jerk Dip (depth)

Power Jerk foot position.

Jerk Overhead position.

Jerk Complex

2 Overhead Press

2 Push Press

2 Power Jerks

X4 climbing

Clean and Jerk

1 Clean Pull

1 Tall Clean

1 Push Jerk

X 3 Climbing


1 Pause Hang Power Clean

1 Clean+ Power Jerk

X 4 Climbing


Find a Heavy Clean and Power Jerk

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