CrossFit FC East – Burgener Strength (Oly)
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Warm Up (No Measure)
1. Crossover Symmetry Activation 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
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Click “Workout prep notes available” directly below for demo videos.
Athletes Notes
Crossover Symmetry Activation
Banded 7s
Mayhem Hip Halo Activation
10 Prone Is, Ts, & Ys (no weight or very light plates)
Push Press + Push Jerk
3 Push Press + 3 Push Jerk @ 70% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 72-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 75-80% 1 RM Push Press
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Push Press + Push Jerk + Jerk – don’t do last jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
3 Push Press + 3 Push Jerk @140lb
-rest as needed-
Set 2:
3 Push Press + 3 Push Jerk @150lb
-rest as needed-
Set 3:
3 Push Press + 3 Push Jerk @160lb
*Based off of 200lb 1RM Push Press.
Clean Pull + Hang Pause Clean + Pause Split Jerk
1 Clean Pull + 1 Hang Pause Clean + 1 Pause Split Jerk @ 70-75% 1RM Clean and Jerk
1 Clean Pull + 1 Hang Pause Clean + 1 Pause Split Jerk @ 75-80% 1RM Clean and Jerk
1 Clean Pull + 1 Hang Pause Clean + 1 Pause Split Jerk @ 80-85% 1RM Clean and Jerk
*Hang Pause Clean: pause in the receive for 2 seconds.
**Pause Split Jerk: pause in the split for 2 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pull + Hang Pause Clean + Pause Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Clean Pull + 1 Hang Pause Clean + 1 Pause Split Jerk @150lb
-rest as needed-
Set 2:
1 Clean Pull + 1 Hang Pause Clean + 1 Pause Split Jerk @160lb
-rest as needed-
Set 3:
1 Clean Pull + 1 Hang Pause Clean + 1 Pause Split Jerk @170lb
*Based off of 200lb 1RM Clean and Jerk.
Clean and Jerk
2 Clean and Jerk @ 80% 1 RM Clean and Jerk
2 Clean and Jerk @ 80% 1 RM Clean and Jerk
2 Clean and Jerk @ 85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85-90% 1 RM Clean and Jerk
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:
2 Clean and Jerk @160lb
-rest as needed-
Set 2:
2 Clean and Jerk @160lb
-rest as needed-
Set 3:
2 Clean and Jerk @170lb
-rest as needed-
Set 4:
2 Clean and Jerk @170lb
-rest as needed-
Set 5:
2 Clean and Jerk @180lb
*Based off of 200lb 1RM Clean and Jerk.
Deficit Clean Pull + Dip and Shrug
3 Deficit Clean Pull + 5 Dip and Shrug @ 95% 1RM Clean and Jerk
3 Deficit Clean Pull + 5 Dip and Shrug @ 100% 1RM Clean and Jerk
3 Deficit Clean Pull + 5 Dip and Shrug @ 105% 1RM Clean and Jerk
*Deficit is 4in.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Deficit Clean Speed Pulls + Dip and Shrug
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
3 Deficit Clean Pull + 5 Dip and Shrug @190lb
-rest as needed-
Set 2:
3 Deficit Clean Pull + 5 Dip and Shrug @200lb
-rest as needed-
Set 3:
3 Deficit Clean Pull + 5 Dip and Shrug @210lb
*Based off of 200lb 1RM Clean and Jerk.
Cool Down (No Measure)
1-2 minute Hamstring Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded Lat Stretch (each side)
Athletes Notes
Hamstring Smash
PVC Pipe Lat Stretch
Banded Lat Stretch
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