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

*Demo Videos in Athlete notes.

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

Movement Prep (No Measure)

3 Sets:

10 Dumbbell Reverse Step Ups (5 each side)

10 Tempo Dumbbell Reverse Flies ( 3 seconds down, 1 sec pause at the top of each rep)

5 x 1 Slow Overhead Squat + 1 Snatch drop + 1 Sots Press (light)

Athletes Notes

Double Dumbbell Reverse Step Up

Dumbbell Reverse Flies \

Slow Overhead Squat + Snatch Drop + Sots Press

Slow Motion Snatch + Tall Power Snatch + Tall Snatch

3 Slow Motion Snatches (in landing position) + 2 Tall Power Snatch to Parallel + 2 Tall Snatch @ 5/10 RPE

3 Slow Motion Snatches (in landing position) + 2 Tall Power Snatch to Parallel + 2 Tall Snatch @ 5/10 RPE

3 Slow Motion Snatches (in landing position) + 2 Tall Power Snatch to Parallel + 2 Tall Snatch @ 5/10 RPE

Athletes Notes

Demo Videos

Slow Motion Snatch + Tall Power Snatch to Parallel + Tall Snatch

Example Sets

Set 1

3 Slow Motion Snatches (in landing position) + 2 Tall Power Snatch to Parallel + 2 Tall Snatch @ 5/10 RPE

-rest as needed-

Set 2

3 Slow Motion Snatches (in landing position) + 2 Tall Power Snatch to Parallel + 2 Tall Snatch @ 5/10 RPE

-rest as needed-

Set 3

3 Slow Motion Snatches (in landing position) + 2 Tall Power Snatch to Parallel + 2 Tall Snatch @ 5/10 RPE

Snatch Pull + Floating Snatch High Pull + Floating Power Snatch + Snatch

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 65-68% 1 RM Power Snatch

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 68-70% 1 RM Power Snatch

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 70-73% 1 RM Power Snatch

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 73-75% 1 RM Power Snatch

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 75-75+% 1 RM Power Snatch

*All touch n go

**Rest as needed between sets

Athletes Notes

Demo Videos

Snatch Pull + Floating Snatch High Pull + Floating Power Snatch to Parallel + Snatch

Example Sets

Set 1:

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 130lb

-rest as needed-

Set 2:

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 140lb

-rest as needed-

Set 3:

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 145lb

-rest as needed-

Set 4:

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 150lb

-rest as needed-

Set 5:

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 155lb

*Based off of 200lb 1RM Power Snatch.

Snatch

6 Minutes (every minute on the minute)

Min 1: 1 Snatch @ 80-83% 1 RM Snatch

Min 2: 1 Snatch @ 80-83% 1 RM Snatch

Min 3: 1 Snatch @ 80-83% 1 RM Snatch

Min 4: 1 Snatch @ 85-85+% 1 RM Snatch

Min 5: 1 Snatch @ 85-85+% 1 RM Snatch

Min 6: 1 Snatch @ 85-85+% 1 RM Snatch

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Snatch

Example Sets

Min 1: 1 Snatch @160lb

Min 2: 1 Snatch @160lb

Min 3: 1 Snatch @165lb

Min 4: 1 Snatch @170lb

Min 5: 1 Snatch @170lb

Min 6: 1 Snatch @175lb

*Based off of 200lb 1RM Snatch.

Snatch Pull + High Hang Snatch Shrug

3 Snatch Pull + 5 High Hang Snatch Shrugs @ 105% 1 RM Snatch

3 Snatch Pull + 5 High Hang Snatch Shrugs @ 105% 1 RM Snatch

3 Snatch Pull + 5 High Hang Snatch Shrugs @ 105-110% 1 RM Snatch

3 Snatch Pull + 5 High Hang Snatch Shrugs @ 105-110% 1 RM Snatch

*Rest as needed between sets.

**Use straps for optimal leg drive.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Snatch Pull + High Hang Snatch Shrugs

Example Sets

Set 1:

3 Snatch Pull + 5 High Hang Snatch Shrugs @210lb

-rest as needed-

Set 2:

3 Snatch Pull + 5 High Hang Snatch Shrugs @210lb

-rest as needed-

Set 3:

3 Snatch Pull + 5 High Hang Snatch Shrugs @215lb

-rest as needed-

Set 4:

3 Snatch Pull + 5 High Hang Snatch Shrugs @220lb

*Based off of 200lb 1RM Snatch.