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
Optional: Successory (Checkmark)
3 Sets
10 Double Kettlebell Overhead Step Ups (perform all on one leg before switching to the next) (5 each leg)
15 Kneeling Dumbbell Push Press
5 Strict Toes to Bar + 5 Strict Pull Ups + 3 Strict Toes to Bar + 3 Strict Pull Ups
Athletes Notes
Double Kettlebell Overhead Step Ups
Kneeling Dumbbell Push Press
Strict Toes to Bar + Strict Pull Up
High Hang Muscle Snatch + 3 Position Snatch Balance
3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 6/10 RPE
3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 6/10 RPE
3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 6/10 RPE
3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 6/10 RPE
*3 Positions are quarter squat, parallel and full squat.
Athletes Notes
Demo Videos
High Hang Muscle Snatch + 3 Position Snatch Balance
Example Sets
Set 1:
3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 6/10 RPE
-rest as needed-
Set 2:
3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 6/10 RPE
-rest as needed-
Set 3:
3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 6/10 RPE
-rest as needed-
Set 4:
3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 6/10 RPE
Power Snatch
2 “Receive Position” Power Snatch @ 60-63% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 65-68% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 70-73% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 75-75+% 1 RM Power Snatch
*Receive one rep in a quarter squat and one rep at parallel.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
2 Position Receive Power Snatch
Example Sets
Set 1:
2 “Receive Position” Power Snatch @120lb
-rest as needed-
Set 2:
2 “Receive Position” Power Snatch @130lb
-rest as needed-
Set 3:
2 “Receive Position” Power Snatch @140lb
-rest as needed-
Set 4:
2 “Receive Position” Power Snatch @150lb
*Based off of 200lb 1RM Power Snatch.
Squat Snatch
2 “Receive Position” Squat Snatch @ 73-75% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 78-80% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 82-85% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 85+% 1 RM Snatch
*Receive one rep just below parallel, and one rep in a deep squat.
**It’s extremely important to understand the value of receiving the barbell in as many different positions as possible. This will connect you to your “pull under” the barbell and remind you that YOU put yourself where you need to go. You don’t just jump and land anywhere.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
2 Receive Postion Squat Snatch
Example Sets
Set 1:
2 “Receive Position” Squat Snatch @150lb
-rest as needed-
Set 2:
2 “Receive Position” Squat Snatch @160lb
-rest as needed-
Set 3:
2 “Receive Position” Squat Snatch @170lb
-rest as needed-
Set 4:
2 “Receive Position” Squat Snatch @180lb
*Based off of 200lb 1RM Snatch
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