Burgener Strength (Oly) – Wed, Dec 4

Announcements

HOLLIDAY GYM PARTY:

Christmas Party!!

Friday December 6th at 6:30 pm at the gym!

Wear an ugly sweater if you have one!!

We will supply the meat for the event but we will need you to supply sides and dessert!

BYOB

We will have games to play as well. Some Christmas themed, some good old traditional games, and probably some that are just random and never been heard of before.

CrossFit FC East – Burgener Strength (Oly)

View Public Whiteboard

Videos (No Measure)

We’re starting with the two dumbbell complexes at the beginning of this video:

youtu.be/m4q-LqvWyzo

and then doing the clean complex at the beginning of this video:

youtube.com/watch?v=f48HXt-tJDg

and finishing with core work:

youtu.be/FL5CMksKC8Q?t=66

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

2-3 Sets

10 Prone Is, Ts, & Ys (no weight or very light plates)

10 Single Arm Press (each side, moderate)

*Demo Videos in Athlete notes.

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Prone Is, Ts, & Ys (no weight or very light plates)

Dumbbell Tall Jerk + Dumbbell Jerk Balance + Dumbbell Jerk + Dumbbell Press in Split (3 Rounds for weight)

3 Sets

3 Dumbbell Tall Jerk + 3 Dumbbell Jerk Balance + 3 Dumbbell Jerk + 3 Dumbbell Press in Split @5/10RPE

*Rest as needed between sets.

Athletes Notes

Double Dumbbell Tall Jerk + Dumbbell Jerk Balance + Dumbbell Jerk + Dumbbell Press in Split

Example Sets

Set 1:

3 Dumbbell Tall Jerk + 3 Dumbbell Jerk Balance + 3 Dumbbell Jerk + 3 Dumbbell Press @5/10 RPE

-Rest as needed-

Set 2:

3 Dumbbell Tall Jerk + 3 Dumbbell Jerk Balance + 3 Dumbbell Jerk + 3 Dumbbell Press @5/10 RPE

-Rest as needed-

Set 3:

3 Dumbbell Tall Jerk + 3 Dumbbell Jerk Balance + 3 Dumbbell Jerk + 3 Dumbbell Press @5/10 RPE

Seated Dumbbell Strict Press + Dumbbell Push Press (Weight)

Seated Dumbbell Strict Press

Take 10-12 minutes to establish a heavy triple.

-Then, rest 3 minutes before starting 2 sets-

2 Sets

25 Unbroken Dumbbell Push Press @7.5-8/10 RPE

-rest 2-3 minutes between sets-

*Score is the heavy triple Seated Dumbbell Strict Press. Weight of Dumbbell Push Press in notes.

Athletes Notes

Seated Dumbbell Strict Press

Double Dumbbell Push Press

Clean Pull + Hang Power Clean + Squat Clean

2 Sets

1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @72-75% 1RM Clean (All touch and go)

Example Sets

Set 1:

1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @145lb

-Rest as needed-

Set 2:

1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @150lb

-Rest as needed-

Set 3:

1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @155lb

-Rest as needed-

Set 4:

1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @155lb

-Rest as needed-

Set 5:

1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @160lb

*Based off of 200lb 1RM Clean.

Core Finisher (Optional) (Checkmark)

2 Sets (Not for time)

15 GHD Sit Up w/Med Ball

20 Dumbbell Pull Throughs in Plank Position

20 Kettlebell Side Bends (10 each side)

Athletes Notes

Med Ball GHD Sit Up

Dumbbell Plank Pull Through

Kettlebell Side Bends