Burgener Strength (Oly) – Sat, Sep 28

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

Snatch

5 Snatch @70% 1RM Snatch

4 Snatch @75% 1RM Snatch

3 Snatch @80% 1RM Snatch

*There are done as singles so reset after each rep.

**Rest as needed between sets.

Example Sets

Set 1:

5 Snatch @140lb

-rest as needed-

Set 2:

4 Snatch @150lb

-rest as needed-

Set 3:

3 Snatch @160lb

*Based off of 200lb 1RM Snatch.

Clean and Jerk

5 Clean & Jerk @70% 1RM Clean & Jerk

4 Clean & Jerk @75% 1RM Clean & Jerk

3 Clean & Jerk @80% 1RM Clean & Jerk

*There are done as singles so reset after each rep.

**Rest as needed between sets.

Example Sets

Set 1:

5 Clean & Jerk @140lb

-rest as needed-

Set 2:

4 Clean & Jerk @150lb

-rest as needed-

Set 3:

3 Clean & Jerk @160lb

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