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

Burgener Warm Up Clean – 3-5 reps of each movement.

Front Squat Skill Transfer Exercises – 3-5 reps of each movement.

3x High Hang Clean + 3x Hang Clean + 3x Clean

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

Clean Pull + Power Clean + Squat Clean + Front Squat + Split Jerk

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 6/10 RPE

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 6.5/10 RPE

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 7/10 RPE

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 7.5/10 RPE

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 8/10 RPE

*I want this to be “touch n go”. No putting the barbell down.

Athletes Notes

Demo Videos

Clean Pull + Power Clean + Squat Clean + Front Squat + Split Jerk – 2 front squats

Example Sets

Set 1:

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 6/10 RPE

-rest as needed-

Set 2:

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 6.5/10 RPE

-rest as needed-

Set 3:

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 7/10 RPE

-rest as needed-

Set 4:

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 7.5/10 RPE

-rest as needed-

Set 5:

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 8/10 RPE

Sumo Deadlift Hold + Sumo Deadlift

4 Sets

:60 Sumo Deadlift Hold @7/10 RPE

Every :10 Perform 1 Sumo Deadlift

*Move up in weight each set. This should be challenging, but don’t break yourself off.

**Use straps.

Athletes Notes

Demo Videos

Sumo Deadlift Hold + Sumo Deadlift

Example Sets

Set 1:

:60 Sumo Deadlift Hold (Every :10 Perform 1 Sumo Deadlift) @7/10 RPE

-rest as needed-

Set 2:

:60 Sumo Deadlift Hold (Every :10 Perform 1 Sumo Deadlift) @7/10 RPE

-rest as needed-

Set 3:

:60 Sumo Deadlift Hold (Every :10 Perform 1 Sumo Deadlift) @7/10 RPE

-rest as needed-

Set 4:

:60 Sumo Deadlift Hold (Every :10 Perform 1 Sumo Deadlift) @7/10 RPE

Single Arm Alternating Dumbbell Bench Press + Double Kettlebell Bent Over Row + Farmer Carry Complex (Weight)

3 Sets

20 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) (10 each arm) @ 7/10 RPE

-Rest 60 Seconds-

5 Double Kettlebell Bent Over Row + 50ft Farmer Carry + 5 Double Kettlebell Bent Over Row + 50ft Farmer Carry + 5 Double Kettlebell Bent Over Row + 100ft Farmer Carry (do not put the kbs down!) @ 7/10 RPE

-Rest 2 Minutes-

*All movements done @7/10 RPE.

**Score is Dumbbell Bench Press weight. Put Kettlebell Row/Farmer Carry weight in notes.

Athletes Notes

Demo Videos

Single Arm Alternating Dumbbell Bench Press

Double Kettlebell Bent Over Row

Double Kettlebell Farmer’s Carry

Example Sets

20 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) (10 each arm) @ 7/10 RPE

-Rest 60 Seconds-

5 Double Kettlebell Bent Over Row + 50ft Farmer Carry + 5 Double Kettlebell Bent Over Row + 50ft Farmer Carry + 5 Double Kettlebell Bent Over Row + 100ft Farmer Carry (do not put the kbs down!) @ 7/10 RPE

-Rest 2 Minutes-

Repeat sequence above 2 more times with designated rest.