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

Clean Lift Off + Clean Pull + Clean

1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean

1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean

1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean

1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean

*Rest as needed between sets.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Clean Lift Off to 1” + Clean Pull + Clean

Example Sets

Set 1:

1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @130lb

-rest as needed-

Set 2:

1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @130lb

-rest as needed-

Set 3:

1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @130lb

-rest as needed-

Set 4:

1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @130lb

*Based off of 200lb 1RM Clean.

Clean

7 Singles (1 rep every 90 seconds)

1 Clean

*Reps done @75-80% 1RM Clean.

**Reps 6 and 7 are optional.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Squat Clean

Example Sets

@0:00

1 Clean @155lb

@1:30

1 Clean @155lb

@3:00

1 Clean @155lb

@4:30

1 Clean @155lb

@6:00

1 Clean @155lb

@7:30

1 Clean @155lb

@9:00

1 Clean @155lb

*Based off of 200lb 1RM Clean.

GHD Hip Extension + Copenhagen Plank (CORE) (Checkmark)

3 Sets

10 GHD Hip Extension w/10 second pause at the top of the last rep.

20 Copenhagen Plank (each side)

Athletes Notes

GHD Hip Extension

Can substitute Racked Barbell Hip Extension or Superman Holds

Full Copenhagen Plank