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
Optional: Successory (Checkmark)
3 Sets:
100ft Overhead Barbell Carry (Perform 5 strict press every 25 feet)
3x (3 RDL + 3 Barbell Row)
30 Calf Raise
Athletes Notes
Overhead Barbell Carry + Strict Press
Romanian Deadlifts
Calf Raises
Hang Power Clean + Push Press
5 Minutes (Every minute on the minute)
Min 1: 3 Hang Power Clean + 1 Push Press @ 55-60% 1 RM Power Clean
Min 2: 3 Hang Power Clean + 1 Push Press @ 60-63% 1 RM Power Clean
Min 3: 3 Hang Power Clean + 1 Push Press @ 63-65% 1 RM Power Clean
Min 4: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean
Min 5: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Hang Power Clean
Push Press
Example Sets
Min 1: 3 Hang Power Clean + 1 Push Press @110lb
Min 2: 3 Hang Power Clean + 1 Push Press @120lb
Min 3: 3 Hang Power Clean + 1 Push Press @130lb
Min 4: 3 Hang Power Clean + 1 Push Press @135lb
Min 5: 3 Hang Power Clean + 1 Push Press @140lb
*Based off of 200lb 1RM Power Clean.
Power Clean + Push Jerk
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Push Jerk
Example Sets
Set 1:
2 Power Clean + 1 Push Jerk @140lb
-rest as needed-
Set 2:
2 Power Clean + 1 Push Jerk @140lb
-rest as needed-
Set 3:
2 Power Clean + 1 Push Jerk @140lb
-rest as needed-
Set 4:
2 Power Clean + 1 Push Jerk @145lb
-rest as needed-
Set 5:
2 Power Clean + 1 Push Jerk @145lb
*Based off of 200lb 1RM Power Clean.
Clean and Jerk
1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
1 Clean and Jerk @ 83-85% 1RM Clean and Jerk
1 Clean and Jerk @ 83-85% 1RM Clean and Jerk
1 Clean and Jerk @ 83-85% 1RM Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
Example Sets
Set 1:
1 Clean and Jerk @150lb
-rest as needed-
Set 2:
1 Clean and Jerk @160lb
-rest as needed-
Set 3:
1 Clean and Jerk @165lb
-rest as needed-
Set 4:
1 Clean and Jerk @170lb
-rest as needed-
Set 5:
1 Clean and Jerk @170lb
*Based off of 200lb 1RM Clean and Jerk
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