CrossFit FC East – Burgener Strength (Oly)
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Warm Up, Total Session Time, & Cool Down (No Measure)
1. Crossover Symmetry or Banded 7s
2. Mayhem Hip Halo Activation
3. Barbell Prep:
– Burgener snatch warm-up
– Snatch skill transfer exercises
– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
4. Cool Down (after you are done with everything in this session):
3-5 minutes of easy cardio
CrossOver Symmetry Recovery
** full details in coach notes **
Coaches Notes
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
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
4. Cool Down – (after you are done with everything in this session):
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
CrossOver Symmetry Recovery – Perform 6 second negatives with the same routine shown here
Snatch
Take 15 Minutes to establish a 1 RM Snatch for the day.
-Then-
Take 70% of that weight and hit for 3 perfect singles.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Snatch @95lb
-rest as needed-
Set 2:
1 Snatch @115lb
-rest as needed-
Set 3:
1 Snatch @135lb
-rest as needed-
Set 4:
1 Snatch @155lb
-rest as needed-
Set 5:
1 Snatch @175lb
-rest as needed-
Set 6:
1 Snatch @125lb
-rest as needed-
Set 7:
1 Snatch @125lb
-rest as needed-
Set 8:
1 Snatch @125lb
Clean and Jerk
Take 15 Minutes to establish a 1 RM Clean and Jerk for the day.
-Then-
Take 70% of that weight and hit for 3 perfect singles.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Clean and Jerk @95lb
-rest as needed-
Set 2:
1 Clean and Jerk @115lb
-rest as needed-
Set 3:
1 Clean and Jerk @135lb
-rest as needed-
Set 4:
1 Clean and Jerk @155lb
-rest as needed-
Set 5:
1 Clean and Jerk @175lb
-rest as needed-
Set 6:
1 Clean and Jerk @125lb
-rest as needed-
Set 7:
1 Clean and Jerk @125lb
-rest as needed-
Set 8:
1 Clean and Jerk @125lb
Optional: Hill Sprints (Checkmark)
5 Total Sprints ALL OUT!
*Rest 2 minutes in between each sprint.
*Sub 100m Sprint if you can’t find a hill.
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