Burgener Strength (Oly) – Sat, Dec 7

CrossFit FC East – Burgener Strength (Oly)

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Videos (No Measure)

Today we have the power clean complex and knee health from this video:

youtu.be/7QblbD6YT1g

along with the RDL superset from this video:

youtu.be/f48HXt-tJDg?t=62

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 Clean – 3-5 reps of each movement.

Front Squat Skill Transfer Exercises – 3-5 reps of each movement.

3x High Hang Clean + 3x Hang Clean + 3x Clean

*Demo Videos in Athlete notes.

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

Power Clean

Power Clean

12 minutes to build to a heavy triple.

Example Sets

0:00-12:00

Build to heavy set of 3 Power Clean.

-Then-

@0:00

1 Power Clean @150lb

@0:30

1 Power Clean @150lb

@1:00

1 Power Clean @150lb

@1:30

1 Power Clean @150lb

@2:00

1 Power Clean @150lb

@2:30

1 Power Clean @150lb

@3:00

1 Power Clean @150lb

@3:30

1 Power Clean @150lb

@4:00

1 Power Clean @150lb

@4:30

1 Power Clean @150lb

@5:00

1 Power Clean @155lb

@5:30

1 Power Clean @155lb

@6:00

1 Power Clean @155lb

@6:30

1 Power Clean @155lb

@7:00

1 Power Clean @155lb

@7:30

1 Power Clean @155lb

@8:00

1 Power Clean @155lb

@8:30

1 Power Clean @155lb

@9:00

1 Power Clean @155lb

@9:30

1 Power Clean @155lb

*Based off of 200lb heavy triple Power Clean.

Tempo Romanian Deadlift + Banded Glute Bridge (4 Rounds for weight)

4 Sets

10 Tempo Romanian Deadlift @6-7/10 RPE

30 Second Banded Glute Bridge

*Tempo is 5 seconds down, 5 seconds up.

Athletes Notes

Romanian Deadlifts

Glute Bridges – done with band around knees

Knee Health (Checkmark)

3 Sets

14 Dumbbell Reverse Step Ups (7 each leg)

14 Front Heel Elevated Deep Lunge (7 each leg)

5-7 Nordic Hamstring Curl

*These are all done with moderately light RPE. Form over load!

Athletes Notes

Double Dumbbell Reverse Step Up

Dumbbell Front Foot Elevated Deep Lunge

GHD Nordic Hamstring Curl

scale to: Nordic Hamstring Curl with Someone holding feet

if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold