CrossFit FC East – Burgener Strength (Oly)
Note about Percentage and RPE (No Measure)
We have given RPE on most of the Power Lifts and some of the Oly lifts because we want you to learn to be more in tuned with yourself and what you can do each day versus abandon all self awareness for the sake of hitting percentage. It allows you to do more if you feel good, and do less if it’s not a great day.
We have percentages for some of the oly lifts where we are confident the percentages are achievable that day (even if you don’t feel great) and we want to fine tune your positions at those percentages.
We plan to continue to use a mix of both to help you learn to lift, and get stronger by feel, while also giving some grace for bad days. And then some days you just get the work done even if the percentage feels heavier.
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Warm Up (No Measure)
1. Crossover Symmetry Activation 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 – all to power position
Burgener Warm Up Clean – 3-5 reps of each movement
-Into-
3x High Hang Clean + 3x Hang Clean + 3x Clean
Click “Workout prep notes available” directly below for demo videos.
Athletes Notes
Crossover Symmetry Activation
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
3x High Hang Clean + 3x Hang Clean + 3x Clean
Clean Deadlift + Hang Pause Power Clean + Power Clean + Pause Split Jerk
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 8/10 RPE
*Hang Pause Power Clean: Pause in receive for 3 seconds.
**Pause Split Jerk: Pause in split for 3 seconds.
*I want this to be “touch & go”. No putting the barbell down.
Athletes Notes
Demo Videos
Clean Deadlift + Hang Pause Power Clean + Power Clean + Pause Split Jerk
Example Sets
Set 1:
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
-rest as needed-
Set 2:
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 7/10 RPE
-rest as needed-
Set 3:
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
-rest as needed-
Set 4:
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 8/10 RPE
Sumo Deadlift
10 Sumo Deadlift @ 7/10 RPE
10 Sumo Deadlift @ 7.5/10 RPE
8 Sumo Deadlift @ 8/10 RPE
8 Sumo Deadlift @ 8.5/10 RPE
6 Sumo Deadlift @ 9/10 RPE
Athletes Notes
Demo Videos
Sumo Deadlift
Example Sets
Set 1:
10 Sumo Deadlift @ 7/10 RPE
-rest as needed-
Set 2:
10 Sumo Deadlift @ 7.5/10 RPE
-rest as needed-
Set 3:
8 Sumo Deadlift @ 8/10 RPE
-rest as needed-
Set 4:
8 Sumo Deadlift @ 8.5/10 RPE
-rest as needed-
Set 5:
6 Sumo Deadlift @ 9/10 RPE
Dumbbell Bench Press + Dumbbell Bent Over Row
5 Sets
10 Dumbbell Bench Press
10 Double Dumbbell Bent Over Row
*Rest 90 seconds in between sets.
*Use same dumbbell weight for both movements. Only score a single dumbbell weight. For example: If you used 50lb dumbbells your score would be 50lb.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Dumbbell Bench Press
Double Dumbbell Bent Over Row
Example Sets
Set 1:
10 Dumbbell Bench Press + 10 Double Dumbbell Bent Over Row
-Rest 90 seconds-
Set 2:
10 Dumbbell Bench Press + 10 Double Dumbbell Bent Over Row
-Rest 90 seconds-
Set 3:
10 Dumbbell Bench Press + 10 Double Dumbbell Bent Over Row
-Rest 90 seconds-
Set 4:
10 Dumbbell Bench Press + 10 Double Dumbbell Bent Over Row
-Rest 90 seconds-
Set 5:
10 Dumbbell Bench Press + 10 Double Dumbbell Bent Over Row
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