CrossFit FC East – Burgener Strength (Oly)

View Public Whiteboard

()

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)

1. Down and up – “SPEED THROUGH THE MIDDLE”

2. Elbows high and outside – “BAR CLOSE”

3. Muscle snatch – “STRONG TURNOVER”

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

5. Snatch drop – “FOOT WORK”

B. Skill Transfer Exercises Snatch

– 3-5 reps of each movement

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

2. Overhead squat, “CORE STRENGTH”

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

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

5. 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

Snatch Lift Off to 1″ + Floating Snatch Pull + Floating Snatch + Snatch

1 Snatch Lift off to 1” + 1 Floating Snatch Pull + 1 Floating Snatch + 1 Snatch @ 6/10 RPE

1 Snatch Lift off to 1” + 1 Floating Snatch Pull + 1 Floating Snatch + 1 Snatch @ 7/10 RPE

1 Snatch Lift off to 1” + 1 Floating Snatch Pull + 1 Floating Snatch + 1 Snatch @ 7/10 RPE

Athletes Notes

Demo Videos

Snatch Lift Off to 1” + Floating Snatch Pull + Floating Snatch + Snatch

Example Sets

1 Snatch Lift off to 1” + 1 Floating Snatch Pull + 1 Floating Snatch + 1 Snatch @ 6/10 RPE

1 Snatch Lift off to 1” + 1 Floating Snatch Pull + 1 Floating Snatch + 1 Snatch @ 7/10 RPE

1 Snatch Lift off to 1” + 1 Floating Snatch Pull + 1 Floating Snatch + 1 Snatch @ 7/10 RPE

Power Snatch

1 Power Snatch @ 73% 1RM Snatch

1 Power Snatch @ 75% 1RM Snatch

1 Power Snatch @ 75% 1RM Snatch

1 Power Snatch @ 78-80% 1RM Snatch

1 Power Snatch @ 78-80% 1RM Snatch

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Power Snatch

Example Sets

Set 1:

1 Power Snatch @145lb

-rest as needed-

Set 2:

1 Power Snatch @150lb

-rest as needed-

Set 3:

1 Power Snatch @150lb

-rest as needed-

Set 4:

1 Power Snatch @155lb

-rest as needed-

Set 5:

1 Power Snatch @160lb

*Based off of 200lb 1RM Snatch.

Snatch Grip Deadlift

2in Deficit, 3 Position Pause Snatch Deadlift @ 100-105% 1 RM Snatch

2in Deficit, 3 Position Pause Snatch Deadlift @ 100-105% 1 RM Snatch

2in Deficit, 3 Position Pause Snatch Deadlift @ 100-105% 1 RM Snatch

*3 Positions are 1 inch off the floor, below the knee and mid thigh. Each pause is for 2 seconds.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

2 Deficit 3 Position Pause Snatch Deadlift 1 inch, above knee, and mid thigh – follow middle pause that is written and not what’s in the video.

Example Sets

Set 1:

2in Deficit, 3 Position Pause Snatch Deadlift @200lb

-rest as needed-

Set 2:

2in Deficit, 3 Position Pause Snatch Deadlift @205lb

-rest as needed-

Set 3:

2in Deficit, 3 Position Pause Snatch Deadlift @210lb

*Based off of 200lb 1RM Snatch.