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

Clean Deadlift + Clean Pull + Power Clean + Squat Clean

1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 60-65% 1 RM Clean

1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 68-70% 1 RM Clean

1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 73-75% 1 RM Clean

1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 78-80% 1 RM Clean

1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 83-85% 1 RM Clean

*“Touch n go”. No putting the barbell down.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Clean Deadlift to 1” off the floor + Clean Deadlift to Mid Thigh + Clean Pull + Power Clean + Squat

Deadlift + Sumo Deadlift + Clean Deadlift

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean

*This is to help strengthen our pull off the floor in the clean. For the clean deadlift, make sure that you lift the barbell off the ground as you would in a clean.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift

Example Sets

Set 1:

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @200lb

-rest as needed-

Set 2:

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @200lb

-rest as needed-

Set 3:

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @200lb

-rest as needed-

Set 4:

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @200lb

*Based off of 200lb 1RM Clean.

Single Arm Alternating Dumbbell Bench Press + Dumbbell Bench Press + Double Kettlebell Bent Over Row + Front Rack Carry (3 Rounds for weight)

3 Sets

10 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) (5 each arm) + 10 Dumbbell Bench Press

-Rest 1 Minute-

5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry + 5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry + 5 Double Kettlebell Bent Over Row + 100ft Kettlebell Front Rack Carry (do not put the kettlebells down!)

-Rest 2 Minutes-

*Score is Dumbbell Bench Press weights. Kettlebell loads can go in notes.

Athletes Notes

Single Arm Alternating Dumbbell Bench Press keep both arms overhead and then press one arm at a time

Dumbbell Bench Press

Double Kettlebell Bent Over Row

Double Kettlebell Front Rack Carry