Burgener Strength (Oly) – Mon, Jun 10

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. Barbell Prep – all to power position

A. 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”

B. 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”

C. 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 Single Leg Deadlift (use a barbell) (7 each leg)

20 Double Dumbbell Alternating Press (Keep both Dumbbells overhead and alternate pressing one arm at a time)

:20 Dead Hang + 5 Strict Pull up + :20 Dead Hang

Athletes Notes

Kettlebell Single Leg Deadlift

Alternating Single Arm Dumbbell Push Press – done with kettlebells and starting overhead

Dead Hang + Strict Pull Ups + Dead Hang

High Hang Power Snatch

5 Minutes (Every minute on the minute)

3 High Hang Power Snatch @ 55-60% 1RM Power Snatch

Example Sets

@0:00

3 High Hang Power Snatch @110lb

@1:00

3 High Hang Power Snatch @110lb

@2:00

3 High Hang Power Snatch @115lb

@3:00

3 High Hang Power Snatch @115lb

@4:00

3 High Hang Power Snatch @120lb

*Based off of 200lb 1RM Power Snatch

Power Snatch

5 Minutes (Every minute on the minute)

2 Power Snatch @ 68-70% 1 RM Power Snatch

Example Sets

@0:00

2 Power Snatch @135lb

@1:00

2 Power Snatch @135lb

@2:00

2 Power Snatch @135lb

@3:00

2 Power Snatch @140lb

@4:00

2 Power Snatch @140lb

*Based off of 200lb 1RM Power Snatch.

Squat Snatch

5 Minutes (Every minute on the minute)

1 Squat Snatch @ 75-80% 1 RM Snatch

Example Sets

@0:00

1 Squat Snatch @150lb

@1:00

1 Squat Snatch @150lb

@2:00

1 Squat Snatch @155lb

@3:00

1 Squat Snatch @155lb

@4:00

1 Squat Snatch @160lb

*Based off of 200lb 1RM Snatch