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

A. Burgener Warm up Snatch (3-5 reps at each position)

* Down and up – “SPEED THROUGH THE MIDDLE”

* Elbows high and outside – “BAR CLOSE”

* Muscle snatch – “STRONG TURNOVER”

* Snatch land – “FOOT WORK” 2”, 4”, 6”

* Snatch drop – “FOOT WORK”

B. Skill Transfer Exercises Snatch

– 3-5 reps of each movement

* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

* Overhead squat, “CORE STRENGTH”

* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

* Snatch balance, “FOOT AND ARM SPEED”

C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm up Snatch

Skill Transfer Exercises Snatch

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Power Snatch

EMOM for 5 Min:

Min 1: 1 Power Snatch @ 85% 1RM Power Snatch

Min 2: 1 Power Snatch @ 85% 1RM Power Snatch

Min 3: 1 Power Snatch @ 85% 1RM Power Snatch

Min 4: 1 Power Snatch @ 85% 1RM Power Snatch

Min 5: 1 Power Snatch @ 85% 1RM Power Snatch

*Play around with different depths of receiving the barbell.

Demo Video

Power Snatch

Snatch Grip Deadlift

1x 2in Deficit 3 Position Pause Snatch Deadlift @ 90% 1 RM Snatch

1x 2in Deficit 3 Position Pause Snatch Deadlift @ 95% 1 RM Snatch

1x 2in Deficit 3 Position Pause Snatch Deadlift @ 100% 1 RM Snatch

1x 2in Deficit 3 Position Pause Snatch Deadlift @ 100% 1 RM Snatch

*Pause Snatch Deadlift Positions: pause 1 inch off the floor, below the knee and mid thigh for 2 seconds at each position

Demo Video

2 inch Deficit 3 Position Pause Snatch Deadlift 1 inch, above knee, and mid thigh – 2nd pause is just below the knee

Renegade Row + Dumbbell Hammer Curl + Ring Dip (No Measure)

3 Sets

5 Renegade Rows (HEAVY)

15 Double Dumbbell Hammer Curl

5 Ring Dips w/5 Second pause at the top of each rep.

*Rest 1:30-2:00 between sets.

*Renegade Rows (Push up + Right Arm Row + Push Up + Left Arm Row=1 rep)
Demo videos

Dumbbell Renegade Row + Push up Combo – Push up, right arm row, Push up, left arm row

Double Dumbbell Hammer Curls

Ring Dips with 3 second pause at the top – 5 second pause at top