Burgener Strength (Oly) – Wed, Nov 20

Announcements

HOLLIDAY GYM PARTY: The evening of Friday December 6th! Save the date.

CrossFit FC East – Burgener Strength (Oly)

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Week 8 Note from Coach Sage (No Measure)

This week is your own, individual journey. This means that we’re giving you the luxury to choose what path you want to take each day. This last week of this cycle is a deload AND/OR Test week. You have the opportunity to take each day as it comes and decide if you want to have a heavy test day, or a lighter deload day. You can change it up each day as the week progresses. You don’t have to treat it as just a test week or just a deload week. If you’re feeling great, go heavy. If you’re not, stay light. It’s as simple as that!! I will write out two different options for each day. – Coach Sage

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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

High Hang Muscle Snatch

High Hang Muscle Snatch (TEST)

Example Sets

Set 1

3 High Hang Muscle Snatch @6/10 RPE

-rest as needed-

Set 2

3 High Hang Muscle Snatch @6/10 RPE

-rest as needed-

Set 3

3 High Hang Muscle Snatch @6/10 RPE

Power Snatch

Power Snatch (TEST)

Example Sets

Min 1: 1 Power Snatch @5.5/10 RPE

Min 2: 1 Power Snatch @6/10 RPE

Min 3: 1 Power Snatch @6.5/10 RPE

Min 4: 1 Power Snatch @7/10 RPE

Min 5: 1 Power Snatch @7.5/10 RPE

Min 6: 1 Power Snatch @8/10 RPE

Min 7: 1 Power Snatch @8.5/10 RPE

Min 8: 1 Power Snatch @9/10 RPE

Min 9: 1 Power Snatch @9.5/10 RPE

Min 10: 1 Power Snatch @10/10 RPE

Core (DELOAD) (Checkmark)

1:00 Forearm Plank (each side)

Athletes Notes

Forearm Side Plank

Deload Lifts start here! (No Measure)

If you are choosing to deload today and/or this week, your lifts start here!

High Hang Muscle Snatch

High Hang Muscle Snatch (DELOAD)

Example Sets

Set 1

3 High Hang Muscle Snatch @6/10 RPE

-rest as needed-

Set 2

3 High Hang Muscle Snatch @6/10 RPE

-rest as needed-

Set 3

3 High Hang Muscle Snatch @6/10 RPE

Power Snatch

Power Snatch (DELOAD)

Example Sets

Min 1: 1 Power Snatch @115lb

Min 2: 1 Power Snatch @120lb

Min 3: 1 Power Snatch @130lb

Min 4: 1 Power Snatch @140lb

Min 5: 1 Power Snatch @150lb

Min 6: 1 Power Snatch @160lb

Min 7: 1 Power Snatch @160lb

Min 8: 1 Power Snatch @165lb

Min 9: 1 Power Snatch @165lb

Min 10: 1 Power Snatch @170lb

*Based off of 200lb 1RM Power Snatch.

Core (DELOAD) (Checkmark)

1:00 Forearm Plank (each side)

Athletes Notes

Forearm Side Plank