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 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.