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
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 Banded Kettlebell Hanging Barbell Overhead Carry
20 Goblet Hold Cossack Squat (10 each leg)
35 Calf Raises
Athletes Notes
Hanging Banded Kettlebell Barbell Overhead Carry
Goblet Hold Cossack Squats
Calf Raises
Tall Clean
3 Tall Clean @ 6/10 RPE
3 Tall Clean @ 6/10 RPE
3 Tall Clean @ 6/10 RPE
Athletes Notes
Demo Videos
Tall Clean
Example Sets
Set 1:
3 Tall Clean @ 6/10 RPE
-rest as needed-
Set 2:
3 Tall Clean @ 6/10 RPE
-rest as needed-
Set 3:
3 Tall Clean @ 6/10 RPE
Power Clean + Push Jerk
2 Position Receive Power Clean + Push Jerk @ 80-85% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 80-85% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 80-85% 1 RM Power Clean
*2 Positions are just above parallel and parallel.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
2 Position Receive Power Clean + Push Jerk
Example Sets
Set 1:
2 Position Receive Power Clean + Push Jerk @160lb
-rest as needed-
Set 2:
2 Position Receive Power Clean + Push Jerk @165lb
-rest as needed-
Set 3:
2 Position Receive Power Clean + Push Jerk @170lb
*Based off of 200lb 1RM Power Clean.
Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 80-85% 1 RM Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 80-85% 1 RM Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 80-85% 1 RM Clean and Jerk
*2 Positions are just below parallel and full squat.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
2 Position Receive Squat Clean + Split Jerk
Example Sets
Set 1:
2 Position Receive Squat Clean + Split Jerk @160lb
-rest as needed-
Set 2:
2 Position Receive Squat Clean + Split Jerk @165lb
-rest as needed-
Set 3:
2 Position Receive Squat Clean + Split Jerk @170lb
*Based off of 200lb 1RM Clean and Jerk.
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