Burgener Strength (Oly) – Wed, Mar 20

Announcements

Bring a friend day for the first quarter is Saturday March 23rd at 8AM! There is a spot on the whiteboard for you to put your name down and the friend that you’re bringing! We love helping you reach your goals and want to help your family and friends do the same thing!

CrossFit FC East – Burgener Strength (Oly)

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Warm Up, Total Session Time, & Cool Down (No Measure)

1. Crossover Symmetry or Banded 7s

2. Mayhem Hip Halo Activation

3. Barbell Prep

2-3 Sets

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

10 Single Arm Press (each side, moderate)

4. Cool Down – (after you are done with everything in this session):

3-5 minutes of easy cardio

2 minute alternating wrist stretch

** full details in coach notes **

Coaches Notes

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)

4. Cool Down – (after you are done with everything in this session):

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

2 minute alternating wrist stretch

Strict Press + Push Press

5 Strict Press @ 65% 1 RM Strict Press + 5 Push Press @ 65% 1 RM Push Press

5 Strict Press @ 68% 1 RM Strict Press + 5 Push Press @ 68% 1 RM Push Press

5 Strict Press @ 70% 1 RM Strict Press + 5 Push Press @ 70% 1 RM Push Press

5 Strict Press @ 70+% 1 RM Strict Press + 5 Push Press @ 70+% 1 RM Push Press

Examples Sets

Set 1:

5 Strict Press @100lb + 5 Push Press @130lb

-rest as needed-

Set 2:

5 Strict Press @105lb + 5 Push Press @135lb

-rest as needed-

Set 3:

5 Strict Press @110lb + 5 Push Press @140lb

-rest as needed-

Set 4:

5 Strict Press @115lb + 5 Push Press @145lb

*Based off of 150lb 1RM Strict Press and 200lb Push Press

Pause Power Clean + Pause Hang Power Clean + Pause Split Jerk

1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 65% 1 RM Power Clean

1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 70% 1 RM Power Clean

1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 75% 1 RM Power Clean

1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 75+% 1 RM Power Clean

Examples Sets

Set 1:

1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @130lb

-rest as needed-

Set 2:

1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @140lb

-rest as needed-

Set 3:

1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @150lb

-rest as needed-

Set 4:

1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @155lb

*Based off of 200lb 1RM Power Clean.

Clean and Jerk

1 Clean and Jerk @ 75% 1 RM Clean and Jerk

1 Clean and Jerk @ 78% 1 RM Clean and Jerk

1 Clean and Jerk @ 80% 1 RM Clean and Jerk

1 Clean and Jerk @ 78% 1 RM Clean and Jerk

1 Clean and Jerk @ 80% 1 RM Clean and Jerk

1 Clean and Jerk @ 85% 1 RM Clean and Jerk

Examples Sets

Set 1:

1 Clean and Jerk @150lb

-rest as needed-

Set 2:

1 Clean and Jerk @155lb

-rest as needed-

Set 3:

1 Clean and Jerk @160lb

-rest as needed-

Set 4:

1 Clean and Jerk @155lb

-rest as needed-

Set 5:

1 Clean and Jerk @160lb

-rest as needed-

Set 6:

1 Clean and Jerk @170lb

*Based off 200lb 1RM Clean and Jerk

Floating Clean Pull

5 Floating Clean Pull @ 85-90% 1 RM Clean

5 Floating Clean Pull @ 85-90% 1 RM Clean

5 Floating Clean Pull @ 85-90% 1 RM Clean

Examples Sets

Set 1:

5 Floating Clean Pull @170lb

-rest as needed-

Set 2:

5 Floating Clean Pull @175lb

-rest as needed-

Set 3:

5 Floating Clean Pull @180lb

*Based off of 200lb 1RM Clean.