Burgener Strength (Oly) – Mon, Oct 28

CrossFit FC East – Burgener Strength (Oly)

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Week 5 Day 1 – Videos (No Measure)

Today we are doing the Power Snatch + Pause Overhead Squat complex from this video:

youtu.be/mkLwapUGmg4

and the Split Jerks from this video:

youtu.be/mWlFx6namfs

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

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

1. Down and up – “SPEED THROUGH THE MIDDLE”

2. Elbows high and outside – “BAR CLOSE”

3. Muscle snatch – “STRONG TURNOVER”

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

5. Snatch drop – “FOOT WORK”

B. Skill Transfer Exercises Snatch

– 3-5 reps of each movement

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

2. Overhead squat, “CORE STRENGTH”

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

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

5. Snatch balance, “FOOT AND ARM SPEED”

C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

*Demo Videos in Athlete Notes.

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

Power Snatch + Pause Overhead Squat

5 Power Snatch + 1 Pause Overhead Squat @70-75% 1 RM Power Snatch

3 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch

1 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch

5 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch

3 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch

1 Power Snatch + 1 Pause Overhead Squat @85-90+% 1 RM Power Snatch

*Power Snatch all done as singles. After last Power Snatch of each set 1 Overhead Squat with a 3 second pause at the bottom.

**Rest as needed between sets.

Example Sets

Set 1:

5 Single Power Snatch then 1 Pause Overhead Squat @140lb

-Rest as needed-

Set 2:

3 Single Power Snatch then 1 Pause Overhead Squat @150lb

-Rest as needed-

Set 3:

1 Power Snatch + 1 Pause Overhead Squat @160lb

-Rest as needed-

Set 4:

5 Single Power Snatch then 1 Pause Overhead Squat @150lb

-Rest as needed-

Set 5:

3 Single Power Snatch then 1 Pause Overhead Squat @160lb

-Rest as needed-

Set 6:

1 Power Snatch + 1 Pause Overhead Squat @175lb

*Based off of 200lb 1RM Power Snatch.

Split Jerk

1 Split Jerk @70-75% 1 RM Split Jerk

1 Split Jerk @80-83% 1 RM Split Jerk

1 Split Jerk @85-88% 1 RM Split Jerk

1 Split Jerk @90-93% 1 RM Split Jerk

1 Split Jerk @95-95+% 1 RM Split Jerk

*Rest as needed between sets.

Example Sets

Set 1:

1 Split Jerk @ 145lb

-rest as needed-

Set 2:

1 Split Jerk @ 160lb

-rest as needed-

Set 3:

1 Split Jerk @ 170lb

-rest as needed-

Set 4:

1 Split Jerk @ 180lb

-rest as needed-

Set 5:

1 Split Jerk @ 195lb

*Based off of 200lb 1RM Split Jerk.