Burgener Strength (Oly) – Mon, Apr 8

CrossFit FC East – Burgener Strength (Oly)

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Warm Up (No Measure)

1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Burgener Warm up Snatch (3-5 reps at each position)

* Down and up – “SPEED THROUGH THE MIDDLE”

* Elbows high and outside – “BAR CLOSE”

* Muscle snatch – “STRONG TURNOVER”

* Snatch land – “FOOT WORK” 2”, 4”, 6”

* Snatch drop – “FOOT WORK”

4. Skill Transfer Exercises Snatch

– 3-5 reps of each movement

* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

* Overhead squat, “CORE STRENGTH”

* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

* Snatch balance, “FOOT AND ARM SPEED”

5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm up Snatch

Skill Transfer Exercises Snatch

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Optional: Successory (Checkmark)

3 Sets

14 Double Dumbbell Overhead Carry Walking Lunges (7 each leg)

14 Kettlebell Snatches (7 each arm)

10 Seated Straddle-legged Double Dumbbell Z Press

Athletes Notes

Double Dumbbell Overhead Lunges

Double Kettlebell Snatch

Seated Double Dumbbell Z Press

Slow Snatch Deadlift to Mid Thigh + Mid Thigh Muscle Snatch + Snatch Drop

1 Slow Snatch Deadlift to mid thigh + 3 Mid Thigh Muscle Snatch + 3 Snatch Drop @ 6/10 RPE

1 Slow Snatch Deadlift to mid thigh + 3 Mid Thigh Muscle Snatch + 3 Snatch Drop @ 6/10 RPE

1 Slow Snatch Deadlift to mid thigh + 3 Mid Thigh Muscle Snatch + 3 Snatch Drop @ 6/10 RPE

Example Sets

Set 1:

1 Slow Snatch Deadlift to mid thigh + 3 Mid Thigh Muscle Snatch + 3 Snatch Drop @ 6/10 RPE

-rest as needed-

Set 2:

1 Slow Snatch Deadlift to mid thigh + 3 Mid Thigh Muscle Snatch + 3 Snatch Drop @ 6/10 RPE

-rest as needed-

Set 3:

1 Slow Snatch Deadlift to mid thigh + 3 Mid Thigh Muscle Snatch + 3 Snatch Drop @ 6/10 RPE

Snatch Pull + Snatch Panda Pull + Pause Snatch

1 Snatch Pull + 1 Snatch Panda Pull + 1 Pause Snatch @ 70% 1 RM Snatch

1 Snatch Pull + 1 Snatch Panda Pull + 1 Pause Snatch @ 70-75% 1 RM Snatch

1 Snatch Pull + 1 Snatch Panda Pull + 1 Pause Snatch @ 75-78% 1 RM Snatch

Example Sets

Set 1:

Snatch Pull + Snatch Panda Pull + Pause Snatch @140lb

-rest as needed-

Set 2:

Snatch Pull + Snatch Panda Pull + Pause Snatch @150lb

-rest as needed-

Set 3:

Snatch Pull + Snatch Panda Pull + Pause Snatch @155lb

*Based off of 200lb 1RM Snatch.

Pause Snatch

1 Pause Snatch @ 70-75% 1 RM Snatch

1 Pause Snatch @ 75-80% 1 RM Snatch

1 Pause Snatch @ 80-85% 1 RM Snatch

1 Pause Snatch @ 75-80% 1 RM Snatch

1 Pause Snatch @ 80-85% 1 RM Snatch

1 Pause Snatch @ 85-90% 1 RM Snatch

1 Pause Snatch @ 90-90+% 1 RM Snatch

Example Sets

Set 1:

1 Pause Snatch @150lb

-rest as needed-

Set 2:

1 Pause Snatch @160lb

-rest as needed-

Set 3:

1 Pause Snatch @170lb

-rest as needed-

Set 4:

1 Pause Snatch @160lb

-rest as needed-

Set 5:

1 Pause Snatch @170lb

-rest as needed-

Set 6:

1 Pause Snatch @180lb

-rest as needed-

Set 7:

1 Pause Snatch @185lb

*Based off of 200lb 1RM Snatch.

Cool Down (Shoulders) (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1-2 minute Lacrosse Ball Trap Smash (each side)

CrossOver Symmetry Recovery – Perform 6 second negatives with the same routine shown here

Athletes Notes

Lacrosse Ball Trap Smash (each side)

CrossOver Symmetry Recovery