CrossFit FC East – Burgener Strength (Oly)

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Note about Percentage and RPE (No Measure)

We have given RPE on most of the Power Lifts and some of the Oly lifts because we want you to learn to be more in tuned with yourself and what you can do each day versus abandon all self awareness for the sake of hitting percentage. It allows you to do more if you feel good, and do less if it’s not a great day.

We have percentages for some of the oly lifts where we are confident the percentages are achievable that day (even if you don’t feel great) and we want to fine tune your positions at those percentages.

We plan to continue to use a mix of both to help you learn to lift, and get stronger by feel, while also giving some grace for bad days. And then some days you just get the work done even if the percentage feels heavier.

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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

Run + Power Snatch (10 Rounds for weight)

10 rounds:

100m Run

1 Power Snatch

*Start around 60-65% and build to 85-90% over the course of the ten sets.

**The “run” is not a sprint. It’s an opportunity to reset and keep your legs moving. Be methodical, not rushed.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Power Snatch

Example Sets

Round 1:

100m Run + 1 Power Snatch @120lb

-rest as needed-

Round 2:

100m Run + 1 Power Snatch @130lb

-rest as needed-

Round 3:

100m Run + 1 Power Snatch @140lb

-rest as needed-

Round 4:

100m Run + 1 Power Snatch @150lb

-rest as needed-

Round 5:

100m Run + 1 Power Snatch @155lb

-rest as needed-

Round 6:

100m Run + 1 Power Snatch @160lb

-rest as needed-

Round 7:

100m Run + 1 Power Snatch @165lb

-rest as needed-

Round 8:

100m Run + 1 Power Snatch @170lb

-rest as needed-

Round 9:

100m Run + 1 Power Snatch @175lb

-rest as needed-

Round 10:

100m Run + 1 Power Snatch @180lb

*Based off of 200lb 1RM Power Snatch.

Burpees + Power Clean & Push Jerk (10 Rounds for weight)

10 Rounds

4 Burpees

1 Power Clean and Push Jerk

*Start around 60-65% and build to 85-90% over the course of the ten sets

**The burpees are not a sprint. They are an opportunity to reset and keep your body moving. Be methodical, not rushed.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Power Clean + Push Jerk

Example Sets

Round 1:

4 Burpees + 1 Power Clean and Push Jerk @120lb

-rest as needed-

Round 2:

4 Burpees + 1 Power Clean and Push Jerk @130lb

-rest as needed-

Round 3:

4 Burpees + 1 Power Clean and Push Jerk @140lb

-rest as needed-

Round 4:

4 Burpees + 1 Power Clean and Push Jerk @150lb

-rest as needed-

Round 5:

4 Burpees + 1 Power Clean and Push Jerk @155lb

-rest as needed-

Round 6:

4 Burpees + 1 Power Clean and Push Jerk @160lb

-rest as needed-

Round 7:

4 Burpees + 1 Power Clean and Push Jerk @165lb

-rest as needed-

Round 8:

4 Burpees + 1 Power Clean and Push Jerk @170lb

-rest as needed-

Round 9:

4 Burpees + 1 Power Clean and Push Jerk @175lb

-rest as needed-

Round 10:

4 Burpees + 1 Power Clean and Push Jerk @180lb

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

Double Dumbbell Jump Squat + Sprint (10 Rounds for weight)

4 Sets

10 Double Dumbbell Jump Squats

50ft Sprint

*Rest 2 minutes in between sets.

*Score is dumbbell weight.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Dumbbell Jump Squat

Example Sets

Set 1:

10 Double Dumbbell Jump Squats + 50ft Sprint

-rest 2 minutes-

Set 2:

10 Double Dumbbell Jump Squats + 50ft Sprint

-rest 2 minutes-

Set 3:

10 Double Dumbbell Jump Squats + 50ft Sprint

-rest 2 minutes-

Set 4:

10 Double Dumbbell Jump Squats + 50ft Sprint