Burgener Strength (Oly) – Mon, Dec 2

Announcements

HOLLIDAY GYM PARTY:

Christmas Party!!

Friday December 6th at 6:30 pm at the gym!

Wear an ugly sweater if you have one!!

We will supply the meat for the event but we will need you to supply sides and dessert!

BYOB

We will have games to play as well. Some Christmas themed, some good old traditional games, and probably some that are just random and never been heard of before.

CrossFit FC East – Burgener Strength (Oly)

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Videos (No Measure)

We’re starting with the snatch complex at the beginning of this video

youtu.be/FL5CMksKC8Q

and then we’re doing the snatch grip deadlifts from here:

youtu.be/f48HXt-tJDg?si=9pg-KC1J7FqDtJRD&t=39

and we’re finishing with the pull-up complex from here:

youtu.be/m4q-LqvWyzo?t=104

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

Snatch + Hang Snatch + High Hang Snatch

Snatch + Hang Snatch + High Hang Snatch @68% 1 RM Snatch

Snatch + Hang Snatch + High Hang Snatch @70% 1 RM Snatch

Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch

Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch

Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch

*Rest 2 minutes between sets.

Example Sets

Set 1:

Snatch + Hang Snatch + High Hang Snatch @135lb

-rest 2 minutes-

Set 2:

Snatch + Hang Snatch + High Hang Snatch @140lb

-rest 2 minutes-

Set 3:

Snatch + Hang Snatch + High Hang Snatch @145lb

-rest 2 minutes-

Set 4:

Snatch + Hang Snatch + High Hang Snatch @150lb

-rest 2 minutes-

Set 5:

Snatch + Hang Snatch + High Hang Snatch @150lb

*Based off of 200lb 1RM Snatch.

Snatch Grip Deadlift

5 Sets

5 Snatch Grip Deadlift @95% 1 RM Snatch

*Rest 2 minutes between sets.

Example Sets

Set 1:

5 Snatch Grip Deadlift @190lb

-rest 2 minutes-

Set 2:

5 Snatch Grip Deadlift @190lb

-rest 2 minutes-

Set 3:

5 Snatch Grip Deadlift @190lb

-rest 2 minutes-

Set 4:

5 Snatch Grip Deadlift @190lb

-rest 2 minutes-

Set 5:

5 Snatch Grip Deadlift @190lb

*Based off of 200lb 1RM Snatch.

Wide Grip Weighted Pull Up + Dumbbell Lateral Raise (5 Rounds for weight)

5 Sets

4 Wide Grip Weighted Pull Up

10 Dumbbell Lateral Raise

-Then-

20 Wide Grip Strict Pull Up (Use band if needed)

20 Behind the Neck Lat Pull Downs or Banded Seated Lat Pull Downs @6-7/10 RPE

*Score the Weighted Pull Up. Weight of Lateral Raises in the notes.

Athletes Notes

Wide Grip Weighted Pull Ups

Dumbbell Lateral Raises

Wide Grip Pull Ups

Lat Pull Downs

Behind the Neck Lat Pull Down

Banded Lat Pull Downs