Burgener Strength (Oly) – Sat, Jul 13

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 – all to power position

A. 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”

B. 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”

C. 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

3 Minutes (Every Minute on the minute)

Min 1-3: 1 Snatch @ 65% 1RM Snatch

3 Minutes (Every Minute on the minute)

Min 3-6: 1 Snatch @ 70% 1RM Snatch

3 Minutes (Every Minute on the minute)

Min 7-9: 1 Snatch @ 75% 1RM Snatch

3 Minutes (Every Minute on the minute)

Min 10-12 1 Snatch @ 78-80% 1RM Snatch

Example Sets

Min 1-3: 1 Snatch @130lb

Min 3-6: 1 Snatch @140lb

Min 7-9: 1 Snatch @150lb

Min 10-12: 1 Snatch @160lb

*Based off of 200lb 1RM Snatch

Clean and Jerk

3 Minutes (Every Minute on the minute)

Min 1-3: 1 Clean and Jerk @ 65% 1RM Clean and Jerk

3 Minutes (Every Minute on the minute)

Min 3-6: 1 Clean and Jerk @ 70% 1RM Clean and Jerk

3 Minutes (Every Minute on the minute)

Min 7-9: 1 Clean and Jerk @ 75% 1RM Clean and Jerk

3 Minutes (Every Minute on the minute)

Min 10-12 1 Clean and Jerk @ 78-80% 1RM Clean and Jerk

Example Sets

Min 1-3: 1 Clean and Jerk @130lb

Min 3-6: 1 Clean and Jerk @140lb

Min 7-9: 1 Clean and Jerk @150lb

Min 10-12: 1 Clean and Jerk @160lb

*Based off of 200lb 1RM Clean and Jerk

Dumbbell Walking Lunge

20 Double Dumbbell Walking Lunge @ 8/10 RPE

20 Double Dumbbell Walking Lunge @ 9/10 RPE

20 Double Dumbbell Walking Lunge @ 9.5/10 RPE

*10 each leg.

Example Sets

Set 1:

20 Double Dumbbell Walking Lunge @ 8/10 RPE

-rest as needed-

Set 2:

20 Double Dumbbell Walking Lunge @ 9/10 RPE

-rest as needed-

Set 3:

20 Double Dumbbell Walking Lunge @ 9.5/10 RPE