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 For the Clean @ 4/10 RPE
Burgener Warm Up For the Clean @ 4.5/10 RPE
Burgener Warm Up For the Clean @ 5/10 RPE
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up: Clean
Clean and Jerk
5 Clean & Jerk @60-65% 1RM Clean & Jerk
4 Clean & Jerk @70-80% 1RM Clean & Jerk
3 Clean & Jerk @85-90% 1RM Clean & Jerk
*All reps done as singles.
**Rest as needed between sets.
***These percentages should feel very doable. If not, adjust accordingly.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
Example Sets
Set 1:
5 Single Clean & Jerk @135lb
-Rest 2 Mins-
Set 2:
4 Single Clean & Jerk @155lb
-Rest 2 Mins-
Set 3:
3 Single Clean & Jerk @175lb
*Based off of 200lb 1RM Clean & Jerk.
Row and Snatch (10 Rounds for weight)
10 Rounds
100m Row
1 Snatch
*Start at 60-65% and build to a heavy Snatch for the day.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Example Sets
Round 1:
100m Row
1 Snatch @125lb
Round 2:
100m Row
1 Snatch @135lb
Round 3:
100m Row
1 Snatch @145lb
Round 4:
100m Row
1 Snatch @155lb
Round 5:
100m Row
1 Snatch @160lb
Round 6:
100m Row
1 Snatch @165lb
Round 7:
100m Row
1 Snatch @170lb
Round 8:
100m Row
1 Snatch @175lb
Round 9:
100m Row
1 Snatch @180lb
Round 10:
100m Row
1 Snatch @190lb
*Based off of 200lb 1RM Snatch.
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