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. 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”
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 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 Work (Checkmark)
3 Sets
10 Double Dumbbell Lunge + Double Dumbbell Curl and Press in lunge
14 Kettlebell Snatch (7 each side)
10 Seated Straddle-legged Double Dumbbell Z Press
Athletes Notes
Double Dumbbell Walking Lunge + Curl to Press
Kettlebell Snatch
Seated Double Dumbbell Z Press
Five Position Snatch Deadlift + High Hang Muscle Snatch + High Hang Speed Power Snatch + 10 Second Overhead Squat
3 Five Position Snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE
3 Five Position Snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE
3 Five Position Snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE
*5 Position Snatch Deadlift: 1 inch, below knee, above knee, mid thigh, power position
Athletes Notes
Demo Videos
5 Position Snatch Deadlift + High Hang Muscle Snatch + High Hang Speed Power Snatch + 10 Second Overhead Squat
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
3 Five Position Snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE
-rest as needed-
Set 2:
3 Five Position Snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE
-rest as needed-
Set 3:
3 Five Position Snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE
Snatch Pull + Snatch Panda Pull + Pause Snatch
Snatch Pull + Snatch Panda Pull + Pause Snatch @ 65-70% 1 RM Snatch
Snatch Pull + Snatch Panda Pull + Pause Snatch @ 73-75% 1 RM Snatch
Snatch Pull + Snatch Panda Pull + Pause Snatch @ 75-78% 1 RM Snatch
*Pause Snatch: pause in the receive for 2 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pull + Snatch Panda Pull + Pause Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
Snatch Pull + Snatch Panda Pull + Pause Snatch @140lb
-rest as needed
Set 2:
Snatch Pull + Snatch Panda Pull + Pause Snatch @150lb
-rest as needed-
Set 3:
Snatch Pull + Snatch Panda Pull + Pause Snatch @155lb
*Based off of 200lb 1RM Snatch.
Snatch
2 Snatch @ 70% 1 RM Snatch
2 Snatch @ 73-75% 1 RM Snatch
2 Snatch @ 77-80% 1 RM Snatch
2 Snatch @ 83-85% 1 RM Snatch
2 Snatch @ 88% 1 RM Snatch
2 Snatch @ 88-90% 1 RM Snatch
2 Snatch @ 75% 1 RM Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
2 Snatch @140lb
-rest as needed-
Set 2:
2 Snatch @150lb
-rest as needed-
Set 3:
2 Snatch @160lb
-rest as needed-
Set 4:
2 Snatch @170lb
-rest as needed-
Set 5:
2 Snatch @175lb
-rest as needed-
Set 6:
2 Snatch @180lb
-rest as needed-
Set 7:
2 Snatch @150lb
*Based off of 200lb 1RM Snatch.
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