Burgener Strength (Oly) – Sat, Aug 31

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. Barbell Prep

Burgener Warm Up For the Clean @ 4/10 RPE

Burgener Warm Up For the Clean @ 4.5/10 RPE

Burgener Warm Up For the Clean @ 5/10 RPE

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm Up: Clean

Snatch Balance

10 Minutes (Every minute on the minute)

Min 1: 1 Snatch Balance @ 65% 1 RM Snatch Balance

Min 2: 1 Snatch Balance @ 70% 1RM Snatch Balance

Min 3: 1 Snatch Balance @ 73% 1RM Snatch Balance

Min 4: 1 Snatch Balance @ 70% 1RM Snatch Balance

Min 5: 1 Snatch Balance @ 73% 1RM Snatch Balance

Min 6: 1 Snatch Balance @ 75% 1RM Snatch Balance

Min 7: 1 Snatch Balance @ 73% 1RM Snatch Balance

Min 8: 1 Snatch Balance @ 75% 1RM Snatch Balance

Min 9: 1 Snatch Balance @ 78% 1RM Snatch Balance

Min 10: 1 Snatch Balance @ 73% 1RM Snatch Balance

Example Sets

Min 1: 1 Snatch Balance @130lb

Min 2: 1 Snatch Balance @140lb

Min 3: 1 Snatch Balance @145lb

Min 4: 1 Snatch Balance @140lb

Min 5: 1 Snatch Balance @145lb

Min 6: 1 Snatch Balance @150lb

Min 7: 1 Snatch Balance @145lb

Min 8: 1 Snatch Balance @150lb

Min 9: 1 Snatch Balance @155lb

Min 10: 1 Snatch Balance @145lb

*Based off of 200lb 1RM Snatch Balance.

Snatch

3 Snatch @ 65% 1 RM Snatch

2 Snatch @ 70% 1 RM Snatch

1 Snatch @ 73% 1 RM Snatch

3 Snatch @ 68% 1 RM Snatch

2 Snatch @ 72% 1 RM Snatch

1 Snatch @ 75% 1 RM Snatch

3 Snatch @ 70% 1 RM Snatch

2 Snatch @ 75% 1 RM Snatch

1 Snatch @ 80% 1 RM Snatch

1 Snatch @ 83% 1 RM Snatch

1 Snatch @ 85%1 RM Snatch

1 Snatch @ 88%1 RM Snatch

Example Sets

Set 1:

3 Snatch @130lb

-rest as needed-

Set 2:

2 Snatch @140lb

-rest as needed-

Set 3:

1 Snatch @145lb

-rest as needed-

Set 4:

3 Snatch @135lb

-rest as needed-

Set 5:

2 Snatch @145lb

-rest as needed-

Set 6:

1 Snatch @150lb

-rest as needed-

Set 7:

3 Snatch @140lb

-rest as needed-

Set 8:

2 Snatch @150lb

-rest as needed-

Set 9:

1 Snatch @160lb

-rest as needed-

Set 10:

1 Snatch @165lb

-rest as needed-

Set 11:

1 Snatch @170lb

-rest as needed-

Set 12:

1 Snatch @175lb

*Based off of 200lb 1RM Snatch.

Clean and Jerk

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

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

1 Clean and Jerk @ 73% 1 RM Clean and Jerk

2 Clean and Jerk @ 68% 1 RM Clean and Jerk

2 Clean and Jerk @ 72% 1 RM Clean and Jerk

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

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

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

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

1 Clean and Jerk @ 83% 1 RM Clean and Jerk

1 Clean and Jerk @ 85% 1 RM Clean and Jerk

1 Clean and Jerk @ 88%1 RM Clean and Jerk

Example Sets

Set 1:

2 Clean and Jerk @130lb

-rest as needed-

Set 2:

2 Clean and Jerk @140lb

-rest as needed-

Set 3:

1 Clean and Jerk @145lb

-rest as needed-

Set 4:

2 Clean and Jerk @135lb

-rest as needed-

Set 5:

2 Clean and Jerk @145lb

-rest as needed-

Set 6:

1 Clean and Jerk @150lb

-rest as needed-

Set 7:

2 Clean and Jerk @140lb

-rest as needed-

Set 8:

2 Clean and Jerk @150lb

-rest as needed-

Set 9:

1 Clean and Jerk @160lb

-rest as needed-

Set 10:

1 Clean and Jerk @165lb

-rest as needed-

Set 11:

1 Clean and Jerk @170lb

-rest as needed-

Set 12:

1 Clean and Jerk @175lb

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

Optional: Accessory (Checkmark)

3 Sets:

10 Back Extension with a 0:30 hold on the last rep (add a barbell if these are too easy)

0:20 Single Arm Kettlebell Hold + 10 Kettlebell Side Bends + 0:20 Single Arm Kettlebell Hold + 10 Kettlebell Side Bends

0:45 Weighted Forearm Plank

*Rest as needed between sets.

**Score is Weighted Forearm Plank.

Athletes Notes

Barbell Back Extension

if no access to a GHD then perform as Supermans with a 30 second Superman Hold on the last rep

Single Arm Kettlebell Hold – Farmers

Kettlebell Side Bends

Weighted Forearm Plank