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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

2-3 Sets

10 Prone Is, Ts, & Ys (no weight or very light plates)

10 Single Arm Press (each side, moderate)

*Demo Videos in Athlete notes.

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Prone Is, Ts, & Ys (no weight or very light plates)

Tall Jerk + Jerk Balance + Jerk + Press in Split (3 Rounds for weight)

3 Sets

3 Tall Jerk + 3 Jerk Balance + 3 Jerk + 3 Press in Split @5/10 RPE

*Rest as needed between sets.

Athletes Notes

Tall Jerk + Jerk Balance + Jerk + Press in Split

Example Sets

Set 1:

3 Tall Jerk + 3 Jerk Balance + 3 Jerk + 3 Press in Split @5/10 RPE

-Rest as needed-

Set 2:

3 Tall Jerk + 3 Jerk Balance + 3 Jerk + 3 Press in Split @5/10 RPE

-Rest as needed-

Set 3:

3 Tall Jerk + 3 Jerk Balance + 3 Jerk + 3 Press in Split @5/10 RPE

Shoulder Press

*Rest 2:00-2:30 b/t sets

Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
Strict Press

Take 10-12 minutes to establish a heavy triple Strict Press for the day.

Immediately following, take the weight off so you have an empty barbell. then perform:

Push Press

50 unbroken Barbell Push Press with empty barbell.

*Score is the heavy triple Strict Press. Time of push press in notes.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Strict Press

Push Press

Core (Checkmark)

2 Sets (Not for time)

20 Second Crush Grip Dumbbell Hollow Hold

60 Second Weighted Plank

20 Seated Weighted Russian twist

Athletes Notes

Crush Grip Dumbbell Hollow Hold

Weighted Plank Shoulder Taps – No shoulder taps

Russian Twists – can be done holding a KB or DB too.