Burgener Strength (Oly) – Mon, Jun 3

CrossFit FC East – Burgener Strength (Oly)

View Public Whiteboard

()

Warm Up (No Measure)

1. Crossover Symmetry Activation 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

2-3 Sets

10 Prone Is, Ts, & Ys (no weight or very light plates)

10 Single Arm Press (each side, moderate)

10 Overhead Squat (empty bar)

Click “Workout prep notes available” directly below for demo videos.

Athletes Notes

Crossover Symmetry Activation

Banded 7s

Mayhem Hip Halo Activation

Prone Is, Ts, & Ys (no weight or very light plates)

Optional: Successory (Checkmark)

3 Sets

5 Tempo Bulgarian Split Squat (5 seconds down, 5 seconds up)

20 Side Forearm Plank Lifts (10 each side)

:30 Handstand Hold (wall facing if regular is too easy)

Athletes Notes

Double Kettlebell Front Rack TEMPO Bulgarian Split Squats – done with bar on back

Side Forearm Plank Lifts

Handstand Hold – 3 variations

Pressing Snatch Balance

3 Pressing Snatch Balance @ 5/10 RPE

3 Pressing Snatch Balance @ 5/10 RPE

3 Pressing Snatch Balance @ 5/10 RPE

Example Sets

Set 1:

3 Pressing Snatch Balance @ 5/10 RPE

-rest as needed-

Set 2:

3 Pressing Snatch Balance @ 5/10 RPE

-rest as needed-

Set 3:

3 Pressing Snatch Balance @ 5/10 RPE

Snatch Grip Push Press

3 Snatch Push Press @ 7/10 RPE

3 Snatch Push Press @ 7/10 RPE

3 Snatch Push Press @ 7.5/10 RPE

3 Snatch Push Press @ 8/10 RPE

Example Sets

Set 1:

3 Snatch Push Press @ 7/10 RPE

-rest as needed-

Set 2:

3 Snatch Push Press @ 7/10 RPE

-rest as needed-

Set 3:

3 Snatch Push Press @ 7.5/10 RPE

-rest as needed-

Set 4:

3 Snatch Push Press @ 8/10 RPE

Snatch Balance

5 Minutes (Every minute on the minute)

Min 1: 1 Snatch Balance @ 6/10 RPE

Min 2: 1 Snatch Balance @ 7/10 RPE

Min 3: 1 Snatch Balance @ 8/10 RPE

Min 4: 1 Snatch Balance @ 8/10 RPE

Min 5: 1 Snatch Balance @ 8/10 RPE

Example Sets

@0:00

1 Snatch Balance @ 6/10 RPE

@1:00

1 Snatch Balance @ 7/10 RPE

@2:00

1 Snatch Balance @ 8/10 RPE

@3:00

1 Snatch Balance @ 8/10 RPE

@4:00

1 Snatch Balance @ 8/10 RPE

Snatch Grip Deadlift

3 Snatch Deadlift @ 85% 1 RM Snatch

3 Snatch Deadlift @ 85% 1 RM Snatch

3 Snatch Deadlift @ 85% 1 RM Snatch

Example Sets

Set 1:

3 Snatch Deadlift @170lb

-rest as needed-

Set 2:

3 Snatch Deadlift @170lb

-rest as needed-

Set 3:

3 Snatch Deadlift @170lb

*Based off of 200lb 1RM Snatch