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 + Tall Power Clean + Tall Clean

3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE

3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE

3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE

*Rest as needed between sets

Athletes Notes

Muscle Clean + Tall Power Clean + Tall Clean

Example Sets

Set 1:

3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE

-Rest as needed-

Set 2:

3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE

-Rest as needed-

Set 3:

3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE

Clean Pull + Power Clean + Clean + Push Jerk + Jerk

1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @63-65% 1 RM Power Clean

1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @65-68% 1 RM Power Clean

1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @70-73% 1 RM Power Clean

1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @75-78% 1 RM Power Clean

*Rest as needed between sets.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Clean Pull + Power Clean to Parallel + Clean + Push Jerk + Jerk

Example Sets

Set 1:

1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @130lb

-Rest as needed-

Set 2:

1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @135lb

-Rest as needed-

Set 3:

1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @145lb

-Rest as needed-

Set 4:

1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @150lb

*Based off of 200lb 1RM Power Clean.

Clean and Jerk

6 minutes (every minute on the minute)

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

Min 2: 1 Clean and Jerk @80% 1 RM Clean and Jerk

Min 3: 1 Clean and Jerk @83-85% 1 RM Clean and Jerk

Min 4: 1 Clean and Jerk @83-85% 1 RM Clean and Jerk

Min 5: 1 Clean and Jerk @85%+ 1 RM Clean and Jerk

Min 6: 1 Clean and Jerk @85%+ 1 RM 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

Min 1: 1 Clean & Jerk @160lb

Min 2: 1 Clean & Jerk @160lb

Min 3: 1 Clean & Jerk @165lb

Min 4: 1 Clean & Jerk @165lb

Min 5: 1 Clean & Jerk @170lb

Min 6: 1 Clean & Jerk @175lb

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

Optional: Core (4 Rounds for weight)

4 Sets

25 Abmat Sit Ups

10 Seated Barbell Good Morning @ 6-7/10 RPE

Score weight of Barbell Good Mornings

Athletes Notes

Sit Ups

Barbell Good Mornings – done seated on a bench