CrossFit FC East – Burgener Strength (Oly)

View Public Whiteboard

()

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

Burgener Warm Up Clean – 3-5 reps of each movement.

Front Squat Skill Transfer Exercises – 3-5 reps of each movement.

3x High Hang Clean + 3x Hang Clean + 3x Clean

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

Optional: Successory (Checkmark)

3 Sets

100ft (50/50ft) Kettlebell Over Under Carry

14 Goblet Hold Cossack Squat (7 each leg)

30 Calf Raises

Athletes Notes

Double Kettlebell Over Under Carry – One Overhead, One Farmer Carry

Goblet Hold Cossack Squats

Calf Raises

Tall Clean

3 Tall Clean @ 5/10 RPE

3 Tall Clean @ 5/10 RPE

3 Tall Clean @ 5/10 RPE

3 Tall Clean @ 5/10 RPE

Demo Video

Tall Clean

Power Clean + Push Jerk

2 Position Receive Power Clean + Push Jerk @ 60-65% 1 RM Power Clean

2 Position Receive Power Clean + Push Jerk @ 65-70% 1 RM Power Clean

2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean

2 Position Receive Power Clean + Push Jerk @ 75-80% 1 RM Power Clean

*2 Positions are quarter squat and at parallel.

Demo Video

2 Position Receive Power Clean + Push Jerk

Clean and Jerk

2 Position Receive Squat Clean + Split Jerk @ 70-75% 1 RM Clean and Jerk

2 Position Receive Squat Clean + Split Jerk @ 75-78% 1 RM Clean and Jerk

2 Position Receive Squat Clean + Split Jerk @ 78-82% 1 RM Clean and Jerk

2 Position Receive Squat Clean + Split Jerk @ 82-87% 1 RM Clean and Jerk

*2 Positiions are at just below parallel and deep squat.

Demo Video

2 Position Receive Squat Clean + Split Jerk