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
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
Snatch
3 Snatch @60-65% 1RM Snatch
3 Snatch @60-65% 1RM Snatch
3 Snatch @60-65% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
* The 3s and 2s should be done in quick singles
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Example Sets
Set 1:
3 Snatch @125lb
-rest as needed-
Set 2:
3 Snatch @125lb
-rest as needed-
Set 3:
3 Snatch @125lb
-rest as needed-
Set 4:
2 Snatch @150lb
-rest as needed-
Set 5:
2 Snatch @150lb
-rest as needed-
Set 6:
2 Snatch @150lb
-rest as needed-
Set 7:
2 Snatch @150lb
-rest as needed-
Set 8:
1 Snatch @180lb
-rest as needed-
Set 9:
1 Snatch @180lb
-rest as needed-
Set 10:
1 Snatch @180lb
-rest as needed-
Set 11:
1 Snatch @180lb
-rest as needed-
Set 12:
1 Snatch @180lb
*Based off of 200lb 1RM Snatch.
Run and Clean & Jerk (10 Rounds for weight)
10 Rounds
100m Run
1 Clean and Jerk
*Start at 60-65% and build to a heavy Clean and Jerk 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
Clean and Jerk
Example Sets
Round 1
100m Run
1 Clean & Jerk @125lb
Round 2
100m Run
1 Clean & Jerk @135lb
Round 3
100m Run
1 Clean & Jerk @145lb
Round 4
100m Run
1 Clean & Jerk @150lb
Round 5
100m Run
1 Clean & Jerk @160lb
Round 6
100m Run
1 Clean & Jerk @165lb
Round 7
100m Run
1 Clean & Jerk @170lb
Round 8
100m Run
1 Clean & Jerk @175lb
Round 9
100m Run
1 Clean & Jerk @180lb
Round 10
100m Run
1 Clean & Jerk @190lb
*Based off of 200lb 1RM Clean & Jerk.
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