Burgener Strength (Oly) – Mon, Mar 25

CrossFit FC East – Burgener Strength (Oly)

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Warm Up (No Measure)

1) Crossover Symmetry OR Banded 7s

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) Burgener Warm up Snatch

* 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”

4) 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”

5) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Athletes Notes

Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

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

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”

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”

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Optional: Successory (Checkmark)

3 Sets

14 Barbell Overhead Carry Walking Lunges (7 each leg)

20 Single Arm Kettlebell Swing (10 each arm)

10 Seated Straddle-legged Double Dumbbell Shoulder Press

Athletes Notes

Overhead Walking Lunge

Alternating Single Arm Kettlebell Swings

Seated Straddle Legged Double Dumbbell Shoulder Press

High Hang Muscle Snatch

5 High Hang Muscle Snatch @ 5.5/10 RPE

5 High Hang Muscle Snatch @ 5.5/10 RPE

5 High Hang Muscle Snatch @ 5.5/10 RPE

Example Sets

Set 1:

5 High Hang Muscle Snatch @ 5.5/10 RPE

-rest as needed-

Set 2:

5 High Hang Muscle Snatch @ 5.5/10 RPE

-rest as needed-

Set 3:

5 High Hang Muscle Snatch @ 5.5/10 RPE

High Hang Pause Snatch + Hang Snatch + Overhead Squat

1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @ 65% 1 RM Snatch

1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @ 70% 1 RM Snatch

1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @ 70+% 1 RM Snatch

Example Sets

Set 1:

1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @130lb

-rest as needed-

Set 2:

1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @140lb

-rest as needed-

Set 3:

1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @150lb

*Based off of 200lb 1RM Snatch.

Pause Snatch

1 Pause Snatch @ 70% 1 RM Snatch

1 Pause Snatch @ 75% 1 RM Snatch

1 Pause Snatch @ 80% 1 RM Snatch

1 Pause Snatch @ 75% 1 RM Snatch

1 Pause Snatch @ 80% 1 RM Snatch

1 Pause Snatch @ 85% 1 RM Snatch

1 Pause Snatch @ 80% 1 RM Snatch

Example Sets

Set 1:

1 Pause Snatch @140lb

-rest as needed-

Set 2:

1 Pause Snatch @150lb

-rest as needed-

Set 3:

1 Pause Snatch @160lb

-rest as needed-

Set 4:

1 Pause Snatch @150lb

-rest as needed-

Set 5:

1 Pause Snatch @160lb

-rest as needed-

Set 6:

1 Pause Snatch @170lb

-rest as needed-

Set 7:

1 Pause Snatch @160lb

*Based off of 200lb 1RM Snatch.

Cool Down (No Measure)

2 minute Couch Stretch (each side)

2 minute Pigeon Pose/Stretch (each side)

1-2 minute Quad Smash (each side)

Athletes Notes

Couch Stretch (each side)

Pigeon Pose/Stretch (each side)

Quad Smash (each side)