Burgener Strength (Oly) – Wed, Aug 21

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

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

Muscle Clean + Push Press Behind the Neck + High Hang Speed Power Clean

3 Muscle Cleans + 5 Push Press Behind the Neck + 3 High Hang Speed Power Cleans @ 5.5/10 RPE

3 Muscle Cleans + 5 Push Press Behind the Neck + 3 High Hang Speed Power Cleans @ 5.5/10 RPE

3 Muscle Cleans + 5 Push Press Behind the Neck + 3 High Hang Speed Power Cleans @ 5.5/10 RPE

Example Sets

Set 1:

3 Muscle Cleans + 5 Push Press Behind the Neck + 3 High Hang Speed Power Cleans @ 5.5/10 RPE

-rest as needed-

Set 2:

3 Muscle Cleans + 5 Push Press Behind the Neck + 3 High Hang Speed Power Cleans @ 5.5/10 RPE

-rest as needed-

Set 3:

3 Muscle Cleans + 5 Push Press Behind the Neck + 3 High Hang Speed Power Cleans @ 5.5/10 RPE

Clean Pull + Hang Power Clean to Parallel + Floating Clean + Push Jerk + Jerk

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 60-63% 1RM Power Clean

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 63-65% 1RM Power Clean

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 65-68% 1RM Power Clean

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 68-70% 1RM Power Clean

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 70-73+% 1RM Power Clean

Example Sets

Set 1:

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @120lb

-rest as needed-

Set 2:

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @125lb

-rest as needed-

Set 3:

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @135lb

-rest as needed-

Set 4:

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @140lb

-rest as needed-

Set 5:

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @145lb

*Based off of 200lb 1RM Power Clean

Clean and Jerk

5 minutes (every minute on the minute)

Min 1: 1 Clean & Jerk @ 78-80% 1RM Clean & Jerk

Min 2: 1 Clean & Jerk @ 78-80% 1RM Clean & Jerk

Min 3: 1 Clean & Jerk @ 78-80% 1RM Clean & Jerk

Min 4: 1 Clean & Jerk @ 78-80% 1RM Clean & Jerk

Min 5: 1 Clean & Jerk @ 78-80% 1RM Clean & Jerk

Example Sets

Min 1: 1 Clean & Jerk @155lb

Min 2: 1 Clean & Jerk @155lb

Min 3: 1 Clean & Jerk @155lb

Min 4: 1 Clean & Jerk @160lb

Min 5: 1 Clean & Jerk @160lb

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

Optional: Core (Checkmark)

3 sets, not for time:

25 GHD sit ups

0:60 Single Arm plank (0:30 each side)

20 Landmine Twist (10 each side)

Athletes Notes

GHD Sit Up

Single Arm Plank Hold

Landmine Twist