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HOLLIDAY GYM PARTY: The evening of Friday December 6th! Save the date.
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
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”
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”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
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
Power Snatch
Power Snatch
Take 12 minutes to build to a heavy triple.
*Not touch and go. Drop and quickly reset between reps.
-Then-
10 Minutes (New set every 30 seconds)
1 Power Snatch @70% 1RM Power Snatch
*Score is the heavy triple. Log weight in notes for the 20 singles.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch
Example Sets
0:00-12:00
Build to heavy set of 3 Power Snatch.
-Then-
@0:00
1 Power Snatch @140lb
@0:30
1 Power Snatch @140lb
@1:00
1 Power Snatch @140lb
@1:30
1 Power Snatch @140lb
@2:00
1 Power Snatch @140lb
@2:30
1 Power Snatch @140lb
@3:00
1 Power Snatch @140lb
@3:30
1 Power Snatch @140lb
@4:00
1 Power Snatch @140lb
@4:30
1 Power Snatch @140lb
@5:00
1 Power Snatch @140lb
@5:30
1 Power Snatch @140lb
@6:00
1 Power Snatch @140lb
@6:30
1 Power Snatch @140lb
@7:00
1 Power Snatch @140lb
@7:30
1 Power Snatch @140lb
@8:00
1 Power Snatch @140lb
@8:30
1 Power Snatch @140lb
@9:00
1 Power Snatch @140lb
@9:30
1 Power Snatch @140lb
*Based off of 200lb 1RM Power Snatch.
Hang Clean
2 Sets
3 Above the Knee Hang Clean @70% 1RM Clean
3 Sets
3 Above the Knee Hang Clean @75% 1RM Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Hang Squat Clean
Example Sets
Set 1:
3 Above the Knee Hang Clean @140lb
-rest as needed-
Set 2:
3 Above the Knee Hang Clean @140lb
-rest as needed-
Set 3:
3 Above the Knee Hang Clean @150lb
-rest as needed-
Set 4:
3 Above the Knee Hang Clean @150lb
-rest as needed-
Set 5:
3 Above the Knee Hang Clean @150lb
*Based off of 200lb 1RM Clean.
Clean Pull
5 Sets
5 Clean Pull @90% 1RM Clean
*Rest as needed between sets
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pull
Example Sets
Set 1:
5 Clean Pull @180lb
-Rest as needed-
Set 2:
5 Clean Pull @180lb
-Rest as needed-
Set 3:
5 Clean Pull @180lb
-Rest as needed-
Set 4:
5 Clean Pull @180lb
-Rest as needed-
Set 5:
5 Clean Pull @180lb
*Based off of 200lb 1RM Clean.
Optional: Knee Health (Checkmark)
3 Sets
100ft Heavy Backward Sled Drag
30-40 Calf Raises
15-20 Tibia Raises
5 Pause Heel Elevated Pause Air Squats (pause in bottom for 7-10 seconds before standing)
Athletes Notes
Calf Raises
Tibia Raises
Backward Sled Drag with Belt Around Waist
Heel Elevated Bodyweight Squat – done with pause
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