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
10 Goblet Hold Heel Elevated Squat
5-7 Weighted Push Up (bumper plate on back)
10 Feet Elevated, Supinated Grip Ring Row
Athletes Notes
Heel Elevated Goblet Squats
Weighted Push Ups – bumper plate on back
Supinated Grip Foot Elevated Ring Rows
Snatch Push Press + 3 Position Snatch Balance
5 Snatch Push Press + 3 Position Snatch Balance @ 5.5/10 RPE
5 Snatch Push Press + 3 Position Snatch Balance @ 6/10 RPE
5 Snatch Push Press + 3 Position Snatch Balance @ 6.5/10 RPE
5 Snatch Push Press + 3 Position Snatch Balance @ 6.5/10 RPE
*3 Positions are to receive in quarter squat, half squat and full squat.
Athletes Notes
Demo Videos
Snatch Push Press + 3 Position Snatch Balance – quarter, half, full
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
5 Snatch Push Press + 3 Position Snatch Balance @ 5.5/10 RPE
-rest as needed-
Set 2:
5 Snatch Push Press + 3 Position Snatch Balance @ 6/10 RPE
-rest as needed-
Set 3:
5 Snatch Push Press + 3 Position Snatch Balance @ 6.5/10 RPE
-rest as needed-
Set 4:
5 Snatch Push Press + 3 Position Snatch Balance @ 6.5/10 RPE
Power Snatch + Floating Power Snatch + Floating Snatch
1 Power Snatch + 1 Floating Power Snatch + 1 Floating Snatch @ 5.5/10 RPE
1 Power Snatch + 1 Floating Power Snatch + 1 Floating Snatch @ 6/10 RPE
1 Power Snatch + 1 Floating Power Snatch + 1 Floating Snatch @ 6.5/10 RPE
1 Power Snatch + 1 Floating Power Snatch + 1 Floating Snatch @ 7/10 RPE
1 Power Snatch + 1 Floating Power Snatch + 1 Floating Snatch @ 7.5/10 RPE
Athletes Notes
Demo Videos
Power Snatch + Floating Power Snatch + Floating Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Power Snatch + 1 Floating Power Snatch + 1 Floating Snatch @ 5.5/10 RPE
-rest as needed-
Set 2:
1 Power Snatch + 1 Floating Power Snatch + 1 Floating Snatch @ 6/10 RPE
-rest as needed-
Set 3:
1 Power Snatch + 1 Floating Power Snatch + 1 Floating Snatch @ 6.5/10 RPE
-rest as needed-
Set 4:
1 Power Snatch + 1 Floating Power Snatch + 1 Floating Snatch @ 7/10 RPE
-rest as needed-
Set 5:
1 Power Snatch + 1 Floating Power Snatch + 1 Floating Snatch @ 7.5/10 RPE
Snatch Grip Deadlift
4 Snatch Deadlift @ 90% of 1RM Snatch
4 Snatch Deadlift @ 90% of 1RM Snatch
4 Snatch Deadlift @ 90% of 1RM Snatch
4 Snatch Deadlift @ 90% of 1RM Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Deadlift
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
4 Snatch Deadlift @180lb
-rest as needed-
Set 2:
4 Snatch Deadlift @180lb
-rest as needed-
Set 3:
4 Snatch Deadlift @180lb
-rest as needed-
Set 4:
4 Snatch Deadlift @180lb
*Based off of 200lb 1RM Snatch.
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