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 + Strict Press Behind the Neck + High Hang Speed Power Clean

3 Muscle Cleans + 3 Strict Press Behind the Beck + 3 High Hang Speed Power Cleans @ 5/10 RPE

3 Muscle Cleans + 3 Strict Press Behind the Beck + 3 High Hang Speed Power Cleans @ 5/10 RPE

3 Muscle Cleans + 3 Strict Press Behind the Beck + 3 High Hang Speed Power Cleans @ 5/10 RPE

Athletes Notes

Demo Videos

Muscle Clean + Strict Press Behind the Neck + High Hang Speed Power Cleans

Example Sets

Set 1:

3 Muscle Cleans + 3 Strict Press Behind the Beck + 3 High Hang Speed Power Cleans @ 5/10 RPE

-rest as needed-

Set 2:

3 Muscle Cleans + 3 Strict Press Behind the Beck + 3 High Hang Speed Power Cleans @ 5/10 RPE

-rest as needed-

Set 3:

3 Muscle Cleans + 3 Strict Press Behind the Beck + 3 High Hang Speed Power Cleans @ 5/10 RPE

Hang Clean + Hang Power Clean + Clean + Push Jerk

1 Hang Clean + 1 Hang Power Clean from below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean

1 Hang Clean + 1 Hang Power Clean from below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean

1 Hang Clean + 1 Hang Power Clean from below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

1 Hang Clean + 1 Hang Power Clean from below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

1 Hang Clean + 1 Hang Power Clean from below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Hang Clean + Hang Power Clean from below the knees + Clean + Push Jerk

Example Sets

Set 1:

1 Hang Clean + 1 Hang Power Clean from below the knees + 1 Clean + Push Jerk @120lb

-rest as needed-

Set 2:

1 Hang Clean + 1 Hang Power Clean from below the knees + 1 Clean + Push Jerk @130lb

-rest as needed-

Set 3:

1 Hang Clean + 1 Hang Power Clean from below the knees + 1 Clean + Push Jerk @135lb

-rest as needed-

Set 4:

1 Hang Clean + 1 Hang Power Clean from below the knees + 1 Clean + Push Jerk @135lb

-rest as needed-

Set 5:

1 Hang Clean + 1 Hang Power Clean from below the knees + 1 Clean + Push Jerk @140lb

*Based off of 200lb 1RM Clean.

Clean and Jerk

5 Minutes (Every minute on the minute)

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

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Clean and Jerk

Example Sets

Min 1: 1 Clean and Jerk @150lb

Min 2: 1 Clean and Jerk @150lb

Min 3: 1 Clean and Jerk @150lb

Min 4: 1 Clean and Jerk @150lb

Min 5: 1 Clean and Jerk @150lb

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

Optional: Core Work (Checkmark)

3 Sets (Not for time)

20 GHD Sit Up

1 Min Forearm Plank (use a weight if you want more of a challenge)

20 Russian Twist (As heavy as possible)

Score with emoji and write any modifications made/weights used in the results comments box

Athletes Notes

GHD Sit Up

Weighted Forearm Plank

Russian Twists