Burgener Strength (Oly) – Mon, Apr 22

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. Burgener Warm up Snatch (3-5 reps at each position)

* Down and up – “SPEED THROUGH THE MIDDLE”

* Elbows high and outside – “BAR CLOSE”

* Muscle snatch – “STRONG TURNOVER”

* Snatch land – “FOOT WORK” 2”, 4”, 6”

* Snatch drop – “FOOT WORK”

4. Skill Transfer Exercises Snatch

– 3-5 reps of each movement

* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

* Overhead squat, “CORE STRENGTH”

* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

* Snatch balance, “FOOT AND ARM SPEED”

5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

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

Optional: Successory (Checkmark)

3 Sets

20 Dumbbell Single Arm Overhead Carry Walking Lunge (10 each leg)

6 Double Dumbbell Power Clean and Push Jerk (heavy)

:30 Forearm Side Plank (lift top leg)

Athletes Notes

Single Dumbbell Overhead Walking Lunge

Dumbbell Power Clean and Push Jerk

Forearm Side Plank – top leg lifted

Muscle Snatch + Snatch Balance

3 Muscle Snatch + 4 Position Snatch Balance w/No Dip (2,4,6,full) @ 5.5/10 RPE

3 Muscle Snatch + 4 Position Snatch Balance w/No Dip (2,4,6,full) @ 5.5/10 RPE

3 Muscle Snatch + 4 Position Snatch Balance w/No Dip (2,4,6,full) @ 5.5/10 RPE

Example Sets

Set 1:

3 Muscle Snatch + 4 Position Snatch Balance w/No Dip (2,4,6,full) @ 5.5/10 RPE

-rest as needed-

Set 2:

3 Muscle Snatch + 4 Position Snatch Balance w/No Dip (2,4,6,full) @ 5.5/10 RPE

-rest as needed-

Set 3:

3 Muscle Snatch + 4 Position Snatch Balance w/No Dip (2,4,6,full) @ 5.5/10 RPE

Snatch Pull + Floating Pause Snatch + Pause Snatch Balance

1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @ 65% 1 RM Snatch

1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @ 68% 1 RM Snatch

1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @ 70% 1 RM Snatch

1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @ 72% 1 RM Snatch

Example Sets

Set 1:

1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @130lb

-rest as needed-

Set 2:

1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @135lb

-rest as needed-

Set 3:

1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @140lb

-rest as needed-

Set 4:

1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @145lb

*Based off of 200lb 1RM Snatch.

Snatch

2 Snatch @ 75% 1 RM Snatch

2 Snatch @ 80% 1 RM Snatch

2 Snatch @ 75% 1 RM Snatch

2 Snatch @ 80% 1 RM Snatch

2 Snatch @ 85% 1 RM Snatch

2 Snatch @ 75% 1 RM Snatch

2 Snatch @ 75% 1 RM Snatch

Example Sets

Set 1:

2 Snatch @150lb

-rest as needed-

Set 2:

2 Snatch @160lb

-rest as needed-

Set 3:

2 Snatch @150lb

-rest as needed-

Set 4:

2 Snatch @160lb

-rest as needed-

Set 5:

2 Snatch @170lb

-rest as needed-

Set 6:

2 Snatch @150lb

-rest as needed-

Set 7:

2 Snatch @150lb

*Based off of 200lb 1RM Snatch.

Cool Down (No Measure)

2 minute Couch Stretch (each side)

2 minute Chest Stretch (each side)

Athletes Notes

Couch Stretch

Chest Stretch