Burgener Strength (Oly) – Mon, Apr 29

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 Alternating Single Arm Kettlebell Push Press (leave one arm overhead as you push press the other one)

10 Barbell Back Rack Cossack Squats

20 Dumbbell Alternating Hammer Curls

Athletes Notes

Alternating Single Arm Kettlebell Push Press – leave one arm overhead as you push press the other one

Barbell Back Rack Cossack Squats

Dumbbell Alternating Hammer Curls

Slow Snatch Deadlift to Mid Thigh + Jump and Shrug + Muscle Snatch + Snatch Drop

1 Slow Snatch Deadlift to Mid Thigh + 3 Jump and Shrug + 2 Muscle Snatch + 3 Snatch Drop @ 5/5 RPE

1 Slow Snatch Deadlift to Mid Thigh + 3 Jump and Shrug + 2 Muscle Snatch + 3 Snatch Drop @ 5/5 RPE

1 Slow Snatch Deadlift to Mid Thigh + 3 Jump and Shrug + 2 Muscle Snatch + 3 Snatch Drop @ 5/5 RPE

Example Sets

Set 1:

1 Slow Snatch Deadlift to Mid Thigh + 3 Jump and Shrug + 2 Muscle Snatch + 3 Snatch Drop @ 5/5 RPE

-rest as needed-

Set 2:

1 Slow Snatch Deadlift to Mid Thigh + 3 Jump and Shrug + 2 Muscle Snatch + 3 Snatch Drop @ 5/5 RPE

-rest as needed-

Set 3:

1 Slow Snatch Deadlift to Mid Thigh + 3 Jump and Shrug + 2 Muscle Snatch + 3 Snatch Drop @ 5/5 RPE

Snatch Pull + Floating Pause Power Snatch + Pause Overhead Squat

1 Snatch Pull + 1 Floating Pause Power Snatch + 1 Pause Overhead Squat @ 65% 1 RM Power Snatch

1 Snatch Pull + 1 Floating Pause Power Snatch + 1 Pause Overhead Squat @ 70% 1 RM Power Snatch

1 Snatch Pull + 1 Floating Pause Power Snatch + 1 Pause Overhead Squat @ 75% 1 RM Power Snatch

Example Sets

Set 1:

1 Snatch Pull + 1 Floating Pause Power Snatch + 1 Pause Overhead Squat @130lb

-rest as needed-

Set 2:

1 Snatch Pull + 1 Floating Pause Power Snatch + 1 Pause Overhead Squat @140lb

-rest as needed-

Set 3:

1 Snatch Pull + 1 Floating Pause Power Snatch + 1 Pause Overhead Squat @150lb

*Based off of 200lb 1RM Power Snatch.

Snatch

2 Snatch @ 75-77% 1 RM Snatch

2 Snatch @ 80-83% 1 RM Snatch

2 Snatch @ 75-77% 1 RM Snatch

2 Snatch @ 80-83% 1 RM Snatch

2 Snatch @ 85-88% 1 RM Snatch

2 Snatch @ 85-88% 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 @170lb

-rest as needed-

Set 7:

2 Snatch @150lb

*Based off of 200lb 1RM Snatch.