Burgener Strength (Oly) – Sat, Apr 20

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

Snatch

1 Snatch @ 60% 1 RM Snatch

1 Snatch @ 65% 1 RM Snatch

1 Snatch @ 70% 1 RM Snatch

1 Snatch @ 75% 1 RM Snatch

1 Snatch @ 80% 1 RM Snatch

1 Snatch @ 80% 1 RM Snatch

1 Snatch @ 80% 1 RM Snatch

Example Sets

Set 1:

1 Snatch @120lb

-rest as needed-

Set 2:

1 Snatch @130lb

-rest as needed-

Set 3:

1 Snatch @140lb

-rest as needed-

Set 4:

1 Snatch @150lb

-rest as needed-

Set 5:

1 Snatch @160lb

-rest as needed-

Set 6:

1 Snatch @160lb

-rest as needed-

Set 7:

1 Snatch @160lb

*Based off of 200lb 1RM Snatch.

Clean and Jerk

1 Clean and Jerk @ 60% 1 RM Clean and Jerk

1 Clean and Jerk @ 65% 1 RM Clean and Jerk

1 Clean and Jerk @ 70% 1 RM Clean and Jerk

1 Clean and Jerk @ 75% 1 RM Clean and Jerk

1 Clean and Jerk @ 80% 1 RM Clean and Jerk

1 Clean and Jerk @ 80% 1 RM Clean and Jerk

1 Clean and Jerk @ 80% 1 RM Clean and Jerk

Example Sets

Set 1:

1 Clean and Jerk @120lb

-rest as needed-

Set 2:

1 Clean and Jerk @130lb

-rest as needed-

Set 3:

1 Clean and Jerk @140lb

-rest as needed-

Set 4:

1 Clean and Jerk @150lb

-rest as needed-

Set 5:

1 Clean and Jerk @160lb

-rest as needed-

Set 6:

1 Clean and Jerk @160lb

-rest as needed-

Set 7:

1 Clean and Jerk @160lb

*Based off of 200lb 1RM Clean and Jerk.

Cool Down (Lats) (Checkmark)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1-2 minute Lat Smash (each side)

2 minute PVC Pipe Lat Stretch OR Banded Lat Stretch (each side)

Athletes Notes

Lat Smash

PVC Pipe Lat Stretch OR Banded Lat Stretch