Burgener Strength (Oly) – Sat, Aug 17

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

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

1. Down and up – “SPEED THROUGH THE MIDDLE”

2. Elbows high and outside – “BAR CLOSE”

3. Muscle snatch – “STRONG TURNOVER”

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

5. Snatch drop – “FOOT WORK”

B. Skill Transfer Exercises Snatch

– 3-5 reps of each movement

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

2. Overhead squat, “CORE STRENGTH”

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

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

5. 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

Snatch Balance

10 Minutes (Every minute on the minute)

Min 1: 1 Snatch Balance @ 60% 1 RM Snatch Balance

Min 2: 1 Snatch Balance @ 65% 1RM Snatch Balance

Min 3: 1 Snatch Balance @ 70% 1RM Snatch Balance

Min 4: 1 Snatch Balance @ 65% 1RM Snatch Balance

Min 5: 1 Snatch Balance @ 70% 1RM Snatch Balance

Min 6: 1 Snatch Balance @ 73% 1RM Snatch Balance

Min 7: 1 Snatch Balance @ 70% 1RM Snatch Balance

Min 8: 1 Snatch Balance @ 73% 1RM Snatch Balance

Min 9: 1 Snatch Balance @ 75% 1RM Snatch Balance

Min 10: 1 Snatch Balance @ 80% 1RM Snatch Balance

Example Sets

Min 1: 1 Snatch Balance @120lb

Min 2: 1 Snatch Balance @130lb

Min 3: 1 Snatch Balance @140lb

Min 4: 1 Snatch Balance @130lb

Min 5: 1 Snatch Balance @140lb

Min 6: 1 Snatch Balance @145lb

Min 7: 1 Snatch Balance @140lb

Min 8: 1 Snatch Balance @145lb

Min 9: 1 Snatch Balance @150lb

Min 10: 1 Snatch Balance @160lb

*Based off of 200lb 1RM Snatch Balance.

Snatch

3 Snatch @ 60% 1 RM Snatch

2 Snatch @ 65% 1RM Snatch

1 Snatch @ 70% 1RM Snatch

3 Snatch @ 65% 1RM Snatch

2 Snatch @ 70% 1RM Snatch

1 Snatch @ 75% 1RM Snatch

3 Snatch @ 70% 1RM Snatch

2 Snatch @ 75% 1RM Snatch

1 Snatch @ 80% 1RM Snatch

1 Snatch @ 85% 1RM Snatch

1 Snatch @ 85-85+% 1RM Snatch

1 Snatch @ 85-85+% 1RM Snatch

Example Sets

Set 1:

3 Snatch @120lb

-rest as needed-

Set 2:

2 Snatch @130lb

-rest as needed-

Set 3:

1 Snatch @140lb

-rest as needed-

Set 4:

3 Snatch @130lb

-rest as needed-

Set 5:

2 Snatch @140lb

-rest as needed-

Set 6:

1 Snatch @150lb

-rest as needed-

Set 7:

3 Snatch @140lb

-rest as needed-

Set 8:

2 Snatch @150lb

-rest as needed-

Set 9:

1 Snatch @160lb

-rest as needed-

Set 10:

1 Snatch @170lb

-rest as needed-

Set 11:

1 Snatch @175lb

-rest as needed-

Set 12:

1 Snatch @180lb

*Based off of 200lb 1RM Snatch.

Clean and Jerk

2 Clean and Jerk @ 60% 1RM Clean and Jerk

2 Clean and Jerk @ 65% 1RM Clean and Jerk

1 Clean and Jerk @ 70% 1RM Clean and Jerk

2 Clean and Jerk @ 65% 1RM Clean and Jerk

2 Clean and Jerk @ 70% 1RM Clean and Jerk

1 Clean and Jerk @ 75% 1RM Clean and Jerk

2 Clean and Jerk @ 70% 1RM Clean and Jerk

2 Clean and Jerk @ 75% 1RM Clean and Jerk

1 Clean and Jerk @ 80% 1RM Clean and Jerk

1 Clean and Jerk @ 85% 1RM Clean and Jerk

1 Clean and Jerk @ 85-85+% 1RM Clean and Jerk

1 Clean and Jerk @ 85-85+% 1RM Clean and Jerk

Example Sets

Set 1:

2 Clean and Jerk @120lb

-rest as needed-

Set 2:

2 Clean and Jerk @130lb

-rest as needed-

Set 3:

1 Clean and Jerk @140lb

-rest as needed-

Set 4:

2 Clean and Jerk @130lb

-rest as needed-

Set 5:

2 Clean and Jerk @140lb

-rest as needed-

Set 6:

1 Clean and Jerk @150lb

-rest as needed-

Set 7:

2 Clean and Jerk @140lb

-rest as needed-

Set 8:

2 Clean and Jerk @150lb

-rest as needed-

Set 9:

1 Clean and Jerk @160lb

-rest as needed-

Set 10:

1 Clean and Jerk @170lb

-rest as needed-

Set 11:

1 Clean and Jerk @175lb

-rest as needed-

Set 12:

1 Clean and Jerk @180lb

*Based off of 200lb 1RM Clean and Jerk.

Optional: Accessory (Checkmark)

3 Sets

10 Back Extension w/:30 hold on the last rep (add a barbell if these are too easy)

:20 Left Arm Single Arm Kettlebell Hold + 10 Kettlebell Side Bend (left side) + :20 Right Arm Single Arm Kettlebell Hold + 10 Kettlebell Side Bend (right side)

:45 Weighted Forearm Plank

Athletes Notes

Barbell Back Extension – 0:30 hold only on last rep. Use barbell only if needed

Single Arm Kettlebell Hold – Farmers

Kettlebell Side Bends

Weighted Forearm Plank