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

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 (No Measure)

3 sets

14 Reverse Step Ups (7 each side)

10 Dumbbell Reverse Flies with 1 sec pause at the top of each rep

5 x (1 OHS + 1 Sots Press) (light)

-Then-

3 Sets:

3 Slow Motion Snatches

1 Slow Overhead Squat (:20 descending and :20 ascending)

Athletes Notes

Double Dumbbell Reverse Step Up – no dumbbells

Dumbbell Reverse Flies – 1 sec pause at the top

Overhead Squat and Sots Press

Slow Motion Snatch

Slow Overhead Squat – 20 sec down, 20 sec up

Snatch Pull + Floating Power Snatch + Hang Pause Snatch + Snatch

1 Pause Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 60-65% 1 RM Power Snatch

1 Pause Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 60-65% 1 RM Power Snatch

1 Pause Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 68-70% 1 RM Power Snatch

1 Pause Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 68-70% 1 RM Power Snatch

1 Pause Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 68-70% 1 RM Power Snatch

*All touch and go

*Snatch Pull: Pause at the top

*Hang Pause Snatch: Pause in the receive for 3 seconds.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Pause at the top Snatch Pull + Floating Power Snatch + Hang Pause Snatch + Snatch

Example Sets

Set 1:

1 Pause Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 120lb

-rest as needed-

Set 2:

1 Pause Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 120lb

-rest as needed-

Set 3:

1 Pause Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 120lb

-rest as needed-

Set 4:

1 Pause Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 120lb

-rest as needed-

Set 5:

1 Pause Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 120lb

*Based off of 200lb 1RM Power Snatch.

Snatch

5 Minutes (every minute on the minute)

Min 1: 1 Snatch @ 80-83% 1 RM Snatch

Min 2: 1 Snatch @ 80-83% 1 RM Snatch

Min 3: 1 Snatch @ 80-83% 1 RM Snatch

Min 4: 1 Snatch @ 80-83% 1 RM Snatch

Min 5: 1 Snatch @ 80-83% 1 RM Snatch

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Snatch

Example Sets

Min 1: 1 Snatch @ 145lb

Min 2: 1 Snatch @ 145lb

Min 3: 1 Snatch @ 145lb

Min 4: 1 Snatch @ 145lb

Min 5: 1 Snatch @ 145lb

*Based off of 200lb 1RM Snatch

Snatch Pull + High Hang Snatch Shrug

3 Snatch Pull + 5 High Hang Snatch Shrugs @ 100% 1 RM Snatch

3 Snatch Pull + 5 High Hang Snatch Shrugs @ 100% 1 RM Snatch

3 Snatch Pull + 5 High Hang Snatch Shrugs @ 100% 1 RM Snatch

3 Snatch Pull + 5 High Hang Snatch Shrugs @ 100% 1 RM Snatch

*Rest as needed between sets.

**Use straps for optimal leg drive, if you have them.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Snatch Pull + High Hang Snatch Shrugs

Example Sets

Set 1:

3 Snatch Pull + 5 High Hang Snatch Shrugs @200lb

-rest as needed-

Set 2:

3 Snatch Pull + 5 High Hang Snatch Shrugs @200lb

-rest as needed-

Set 3:

3 Snatch Pull + 5 High Hang Snatch Shrugs @200lb

-rest as needed-

Set 4:

3 Snatch Pull + 5 High Hang Snatch Shrugs @200lb

*Based off of 200lb 1RM Snatch