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)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
1:00-2:00 Jog
B. Skill Transfer Exercises Snatch
– 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
1:00-2:00 Jog
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 (7 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 Burpee
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 Burpee + 1 Power Clean and Push Jerk @120lb
-rest as needed-
Round 2:
4 Burpee + 1 Power Clean and Push Jerk @130lb
-rest as needed-
Round 3:
4 Burpee + 1 Power Clean and Push Jerk @140lb
-rest as needed-
Round 4:
4 Burpee + 1 Power Clean and Push Jerk @150lb
-rest as needed-
Round 5:
4 Burpee + 1 Power Clean and Push Jerk @155lb
-rest as needed-
Round 6:
4 Burpee + 1 Power Clean and Push Jerk @160lb
-rest as needed-
Round 7:
4 Burpee + 1 Power Clean and Push Jerk @165lb
-rest as needed-
Round 8:
4 Burpee + 1 Power Clean and Push Jerk @170lb
-rest as needed-
Round 9:
4 Burpee + 1 Power Clean and Push Jerk @175lb
-rest as needed-
Round 10:
4 Burpee + 1 Power Clean and Push Jerk @180lb
*Based off of 200lb 1RM Power Clean and Jerk
Double Dumbbell Jump Squat + Sprint (2 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
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