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

Burgener Warm Up Clean – 3-5 reps of each movement.

Front Squat Skill Transfer Exercises – 3-5 reps of each movement.

3x High Hang Clean + 3x Hang Clean + 3x Clean

*Demo Videos in Athlete notes.

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

Clean and Jerk

Warm up to 75% 1RM Clean and Jerk

-Then-

1 Clean and Jerk @75-80%1RM Clean and Jerk

1 Clean and Jerk @75-80%1RM Clean and Jerk

1 Clean and Jerk @75-80%1RM Clean and Jerk

1 Clean and Jerk @85-88% 1RM Clean and Jerk

1 Clean and Jerk @85-88% 1RM Clean and Jerk

1 Clean and Jerk @85-88% 1RM Clean and Jerk

1 Clean and Jerk @90-90+% 1RM Clean and Jerk

1 Clean and Jerk @90-90+% 1RM Clean and Jerk

1 Clean and Jerk @90-90+% 1RM Clean and Jerk

*Rest as needed between sets.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Clean and Jerk

Example Sets

Set 1:

1 Clean and Jerk @150lb

-Rest as needed-

Set 2:

1 Clean and Jerk @150lb

-Rest as needed-

Set 3:

1 Clean and Jerk @150lb

-Rest as needed-

Set 4:

1 Clean and Jerk @170lb

-Rest as needed-

Set 5:

1 Clean and Jerk @170lb

-Rest as needed-

Set 6:

1 Clean and Jerk @170lb

-Rest as needed-

Set 7:

1 Clean and Jerk @180lb

-Rest as needed-

Set 8:

1 Clean and Jerk @185lb

-Rest as needed-

Set 9:

1 Clean and Jerk @190lb

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

Run and Snatch (7 Rounds for weight)

10 Rounds

100m Run

1 Snatch

*Start at 60-65% and build to a heavy Snatch for the day.

If needed, modify the 100m run to 5 shuttle runs (each rep is 25 feet down + 25 feet back) or 8/6 cal Air Bike.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Snatch

Example Sets

Round 1:

100m Run

1 Snatch @125lb

Round 2:

100m Run

1 Snatch @135lb

Round 3:

100m Run

1 Snatch @145lb

Round 4:

100m Run

1 Snatch @155lb

Round 5:

100m Run

1 Snatch @160lb

Round 6:

100m Run

1 Snatch @165lb

Round 7:

100m Run

1 Snatch @170lb

Round 8:

100m Run

1 Snatch @175lb

Round 9:

100m Run

1 Snatch @180lb

Round 10:

100m Run

1 Snatch @190lb

*Based off of 200lb 1RM Snatch.