Burgener Strength (Oly) – Wed, Nov 13

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

*Demo Videos in Athlete notes.

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

Pause Clean Deadlift + Floating Clean Pull + Clean

4 Sets

1 Pause Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Clean @70-83% 1RM Clean

*Rest as needed between sets.

**Pause for 1 second at the top of Clean Deadlift to Mid Thigh.

Example Sets

Set 1:

1 Pause Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Clean @145lb

-rest as needed-

Set 2:

1 Pause Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Clean @150lb

-rest as needed-

Set 3:

1 Pause Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Clean @150lb

-rest as needed-

Set 4:

1 Pause Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Clean @165lb

*Based off of 200lb 1RM Clean.

Clean

5 Sets (1 set every 90 seconds)

1 “PERFECT” Clean @85-93% 1RM Clean

Example Sets

@0:00

1 Clean @180lb

@1:30

1 Clean @180lb

@3:00

1 Clean @180lb

@4:30

1 Clean @180lb

@6:00

1 Clean @180lb

*Based off of 200lb 1RM Clean.

Single Leg Romanian Deadlift + Nordic Hamstring Curl (4 Rounds for weight)

4 Sets

14 Single Leg Dumbbell RDL (7 each side) @7.5-8/10 RPE

10 Nordic Hamstring Curls

*Rest as needed between sets.

**Score is the weight of the RDLs.

Athletes Notes

Single Leg Dumbbell RDL

Nordic Hamstring Curls

scale to: Nordic Hamstring Curl with Someone holding feet

if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold

Example Sets

Set 1:

14 Single Leg Dumbbell RDL (7 each side) @7.5-8/10 RPE

10 Nordic Hamstring Curls

-rest as needed-

Set 2:

14 Single Leg Dumbbell RDL (7 each side) @7.5-8/10 RPE

10 Nordic Hamstring Curls

-rest as needed-

Set 3:

14 Single Leg Dumbbell RDL (7 each side) @7.5-8/10 RPE

10 Nordic Hamstring Curls

-rest as needed-

Set 4:

14 Single Leg Dumbbell RDL (7 each side) @7.5-8/10 RPE

10 Nordic Hamstring Curls