CrossFit FC East – Burgener Strength (Oly)

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Warm Up (No Measure)

1) Crossover Symmetry OR Banded 7s

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

10 Single Arm Press (each side, moderate)

Athletes Notes

Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

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

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

Dumbbell Strict Press + Dumbbell Push Press + Dumbbell Pause Push Jerk

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 6/10 RPE

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 6.5/10 RPE

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7/10 RPE

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7.5/10 RPE

*Dumbbell Pause Push Jerk: Pause for 2 seconds in the receive.

Athletes Notes

Demo Videos

Dumbbell Strict Press + Dumbbell Push Jerk + Dumbbell Pause Push Jerk

How to approach the lifts

Record each set as 1 of your scores for load

Example Sets

Set 1:

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 6/10 RPE

-rest as needed-

Set 2:

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 6.5/10 RPE

-rest as needed-

Set 3:

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7/10 RPE

-rest as needed-

Set 4:

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7.5/10 RPE

Pause Squat Clean + Hang Clean + Pause Jerk Dip + Pause Split Jerk

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 65% 1 RM Clean and jerk

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 70% 1 RM Clean and jerk

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 75% 1 RM Clean and jerk

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 80-80+% 1 RM Clean and jerk

*Pause Squat Clean: Pause in receive for 2 seconds.

**Pause Jerk Dip: Pause in bottom of dip for 2 seconds.

***Pause Split Jerk: Pause in split jerk for 2 seconds.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Pause Clean + Hang Clean + Pause Jerk Dip + Pause Split Jerk

How to approach the lifts

Record each set as 1 of your scores for load

Example Sets

Set 1:

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @130lb

-rest as needed-

Set 2:

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @140lb

-rest as needed-

Set 3:

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @150lb

-rest as needed-

Set 4:

1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @160lb

*Based off of 200lb 1RM Clean and Jerk

Clean and Jerk

1 Clean and Jerk @ 75% 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

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

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

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

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Clean and Jerk

How to approach the lifts

Record each set as 1 of your scores for load

Example Sets

Set 1:

1 Clean and Jerk @150lb

-rest as needed-

Set 2:

1 Clean and Jerk @160lb

-rest as needed-

Set 3:

1 Clean and Jerk @170lb

-rest as needed-

Set 4:

1 Clean and Jerk @160lb

-rest as needed-

Set 5:

1 Clean and Jerk @170lb

-rest as needed-

Set 6:

1 Clean and Jerk @160lb

*Based off of 200lb 1RM Clean and Jerk

Floating Clean Pull

5 Floating Clean Pulls @ 90-95% 1 RM Clean and Jerk

5 Floating Clean Pulls @ 90-95% 1 RM Clean and Jerk

5 Floating Clean Pulls @ 90-95% 1 RM Clean and Jerk

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Floating Clean Pulls

How to approach the lifts

Record each set as 1 of your scores for load

Example Sets

Set 1:

5 Floating Clean Pulls @180lb

-rest as needed-

Set 2:

5 Floating Clean Pulls @185lb

-rest as needed-

Set 3:

5 Floating Clean Pulls @190lb

*Based off of 200lb 1RM Clean and Jerk

Cool Down (No Measure)

1-2 minute Hamstring Smash (each side)

2 minute Seated QL Stretch (each side)

Athletes Notes

Hamstring Smash

Seated QL Stretch