Burgener Strength (Oly) – Wed, Aug 28

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

Muscle Clean + Squat Jerk

3x (1 Muscle Clean Keep Hook Grip + 1 Muscle Clean Release Hook Grip) + 3 Pause Squat Jerk @ 5/10 RPE

3x (1 Muscle Clean Keep Hook Grip + 1 Muscle Clean Release Hook Grip) + 3 Pause Squat Jerk @ 5/10 RPE

3x (1 Muscle Clean Keep Hook Grip + 1 Muscle Clean Release Hook Grip) + 3 Pause Squat Jerk @ 5/10 RPE

Example Sets

Set 1:

Muscle Clean Keep Hook Grip + Muscle Clean Release Hook Grip + Muscle Clean Keep Hook Grip + Muscle Clean Release Hook Grip + Muscle Clean Keep Hook Grip + Muscle Clean Release Hook Grip + 3 Pause Squat Jerk @5/10 RPE

-rest as needed-

Repeat for 2 more sets.

Power Clean + Hang Power Clean + Floating Power Clean + Power Clean + Push Jerk + Split Jerk

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 62-65% 1 RM Power Clean

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 65-70% 1 RM Power Clean

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 70-73% 1 RM Power Clean

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 73-75% 1 RM Power Clean

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 75-75+% 1 RM Power Clean

Demo Videos

Power Clean to Parallel + Hang Power Clean + Floating Power Clean + Power Clean + Push Jerk + Split Jerk

Power Clean + Split Jerk

5 Minutes (Every minute on the minute)

Min 1: 1 Power Clean + 1 Split Jerk @ 80% 1RM Power Clean

Min 2: 1 Power Clean + 1 Split Jerk @ 82% 1RM Power Clean

Min 3: 1 Power Clean + 1 Split Jerk @ 85% 1RM Power Clean

Min 4: 1 Power Clean + 1 Split Jerk @ 85-90% 1RM Power Clean

Min 5: 1 Power Clean + 1 Split Jerk @ 85-90% 1RM Power Clean

Example Sets

Min 1: 1 Power Clean + 1 Split Jerk @160lb

Min 2: 1 Power Clean + 1 Split Jerk @165lb

Min 3: 1 Power Clean + 1 Split Jerk @170lb

Min 4: 1 Power Clean + 1 Split Jerk @175lb

Min 5: 1 Power Clean + 1 Split Jerk @180lb

*Based off of 200lb 1RM Power Clean.