5 Barbell Complexes and Crossfit Workouts from Sam Briggs

CrossFit legend Sam Briggs is more commonly known for her unstoppable engine and steely mental toughness, but she is also an incredibly hard worker with the barbell as well. Add these workouts, complexes and barbell drills into your training to keep things fresh and varied.

2 REP ALTERNATING SPLIT JERK

β€œHow often do you work your weaker side??? 2 rep alternating split jerk πŸ˜³πŸ‹πŸ» give your brain a workout too … the right hemisphere controls your body’s left side, and vice versa … The brain, which works on the β€˜use it or lose it principle,’ has often been likened to a muscle β€” the more you use it, the better it gets … so get training that brain.”

BARBELL COMPLEX

  • Clean pull
  • High hang clean thruster
  • Squat jerk
  • Split jerk
  • Low hang clean thruster
  • Squat jerk
  • Split jerk
  • Full clean thruster

Give it a try

BARBELL COMPLEX 2Β 

β€œ1st day back in the Caymans and managed to add another 4kgs onto this gassy little complex.”

  • 1 clean pull
  • 1 high hang clean
  • 1 below knee clean
  • 1 clean
  • 2 split jerks

Weight on bar 185lbs (84kg)

MAX TNG COMPLEX

Post surgery push press pb today as part of this little complex … find max tng push press + push jerk + split jerk πŸ‘ŠπŸ»πŸ’ͺπŸ»πŸ‹πŸ»β€β™€οΈ

ONE ARM TURKISH GET UP WITH BARBELL

β€œBalance is the key to everything … What we say, think, eat, feel, they all require awareness and through this awareness we grow” … Koi Fresco

Check out more from Sam Briggs:

Sam Briggs Smashes 30 Unbroken Bar Muscle Ups!

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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