CrossFit FC East – Burgener Strength (Oly)
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Warm Up (No Measure)
1) Crossover Symmetry OR Banded 7s
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) Burgener Warm up Snatch
* 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”
4) 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”
5) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Athletes Notes
Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
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
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”
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”
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Snatch
Take 15 Minutes to establish a 1 RM Snatch for the day.
-Then-
Take 75% 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
Example 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 @135lb
-rest as needed-
Set 7:
1 Snatch @135lb
-rest as needed-
Set 8:
1 Snatch @135lb
Clean and Jerk
Take 15 Minutes to establish a 1 RM Clean and Jerk for the day.
-Then-
Take 75% 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
Example 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 @135lb
-rest as needed-
Set 7:
1 Clean and Jerk @135lb
-rest as needed-
Set 8:
1 Clean and Jerk @135lb
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.
Cool Down (No Measure)
1-2 minute Lat Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
Athletes Notes
Lat Smash
PVC Pipe Lat Stretch OR Banded Lat Stretch
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