Burgener Strength (Oly) – Mon, Jun 24

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 – all to power position

A. Burgener Warm up Snatch (3-5 reps at each position)

* Down and up – “SPEED THROUGH THE MIDDLE”

* Elbows high and outside – “BAR CLOSE”

* Muscle snatch – “STRONG TURNOVER”

* Snatch land – “FOOT WORK” 2”, 4”, 6”

* Snatch drop – “FOOT WORK”

B. Skill Transfer Exercises Snatch

– 3-5 reps of each movement

* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

* Overhead squat, “CORE STRENGTH”

* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

* 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)

2 Sets

20 Single Leg Kettlebell Deadlifts (10 each leg)

30 Dumbbell Push Press (this will be tough. Perform these as fast as possible. Staying a little lighter is fine. Speed is the goal)

:30 Dead Hang + 7 Strict Pull Up + :30 Dead Hang

Athletes Notes

Demo Videos

Kettlebell Single Leg Deadlift

Dumbbell Push Press

Active Dead Hang on Rig

Strict Pull Up

Hang Power Snatch

5 Minutes (Every minute on the minute)

Min 1: 3 Hang Power Snatch @ 55% 1RM Power Snatch

Min 2: 3 Hang Power Snatch @ 58-60% 1RM Power Snatch

Min 3: 3 Hang Power Snatch @ 58-60% 1RM Power Snatch

Min 4: 3 Hang Power Snatch @ 60-63% 1RM Power Snatch

Min 5: 3 Hang Power Snatch @ 60-63% 1RM Power Snatch

Example Sets

Min 1: 3 Hang Power Snatch @110lb

Min 2: 3 Hang Power Snatch @120lb

Min 3: 3 Hang Power Snatch @120lb

Min 4: 3 Hang Power Snatch @125lb

Min 5: 3 Hang Power Snatch @125lb

*Based off of 200lb 1RM Power Snatch.

Power Snatch

5 Minutes (Every minute on the minute)

Min 1: 2 Power Snatch @ 65% 1 RM Power Snatch

Min 2: 2 Power Snatch @ 68-70% 1 RM Power Snatch

Min 3: 2 Power Snatch @ 68-70% 1 RM Power Snatch

Min 4: 2 Power Snatch @ 73-75% 1 RM Power Snatch

Min 5: 2 Power Snatch @ 73-75% 1 RM Power Snatch

Example Sets

Min 1: 2 Power Snatch @130lb

Min 2: 2 Power Snatch @140lb

Min 3: 2 Power Snatch @140lb

Min 4: 2 Power Snatch @150lb

Min 5: 2 Power Snatch @150lb

*Based off of 200lb 1RM Power Snatch.

Squat Snatch

5 Minutes (Every minute on the minute)

Min 1: 1 Squat Snatch @ 70-73% 1RM Snatch

Min 2: 1 Squat Snatch @ 75-78% 1RM Snatch

Min 3: 1 Squat Snatch @ 75-78% 1RM Snatch

Min 4: 1 Squat Snatch @ 80-85% 1RM Snatch

Min 5: 1 Squat Snatch @ 80-85% 1RM Snatch

Example Sets

Min 1: 1 Squat Snatch @145lb

Min 2: 1 Squat Snatch @150lb

Min 3: 1 Squat Snatch @150lb

Min 4: 1 Squat Snatch @160lb

Min 5: 1 Squat Snatch @170lb

*Based off of 200lb 1RM Snatch.