Burgener Strength (Oly) – Mon, Aug 12

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 – all to power position

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

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

Movement Prep (Checkmark)

3 Sets

10 Wall Sit Dumbbell Strict Press

20 Banded Pull Apart w/Palms Up

5x 1 Overhead Squat + 1 Sots Press (light)

-Then-

3 Sets

3 Slow Motion Snatches (in landing position) + :30 Overhead Squat Hold w/PVC or Empty Barbell

Athletes Notes

Wall Sit Double Dumbbell Strict Press

Banded Pull Aparts

Overhead Squat and Sots Press – snatch grip

Slow Motion Snatch – after 3 snatches then overhead squat hold for 0:30

Pause Snatch Pull + Floating Power Snatch

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch

Example Sets

Set 1:

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @120lb

-rest as needed-

Set 2:

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @130lb

-rest as needed-

Set 3:

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @135lb

-rest as needed-

Set 4:

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @135lb

-rest as needed-

Set 5:

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @140lb

*Based off of 200lb 1RM Power Snatch.

Snatch

5 Minutes (Every minute on the minute)

Min 1: 1 Snatch @ 75-78% 1 RM Snatch

Min 2: 1 Snatch @ 75-78% 1 RM Snatch

Min 3: 1 Snatch @ 75-78% 1 RM Snatch

Min 4: 1 Snatch @ 75-78% 1 RM Snatch

Min 5: 1 Snatch @ 75-78% 1 RM Snatch

Example Sets

Min 1: 1 Snatch @150lb

Min 2: 1 Snatch @150lb

Min 3: 1 Snatch @150lb

Min 4: 1 Snatch @155lb

Min 5: 1 Snatch @155lb

*Based off of 200lb 1RM Snatch.

Snatch Pull + High Hang Snatch Shrug

4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch

4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch

4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch

4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch

4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch

Example Sets

Set 1:

4 Snatch Pull + 5 High Hang Snatch Shrugs @180lb

-rest as needed-

Set 2:

4 Snatch Pull + 5 High Hang Snatch Shrugs @180lb

-rest as needed-

Set 3:

4 Snatch Pull + 5 High Hang Snatch Shrugs @185lb

-rest as needed-

Set 4:

4 Snatch Pull + 5 High Hang Snatch Shrugs @185lb

-rest as needed-

Set 5:

4 Snatch Pull + 5 High Hang Snatch Shrugs @190lb

*Based off of 200lb 1RM Snatch.