CrossFit FC East – Burgener Strength (Oly)
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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
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Click “Workout prep notes available” directly below for demo videos.
Athletes Notes
Crossover Symmetry Activation
Banded 7s
Mayhem Hip Halo Activation
10 Prone Is, Ts, & Ys (no weight or very light plates)
Push Press + Push Jerk
2 Push Press + 3 Push Jerk @ 80% 1 RM Push Press
2 Push Press + 3 Push Jerk @ 80% 1 RM Push Press
2 Push Press + 3 Push Jerk @ 80% 1 RM Push Press
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Push Press + Push Jerk + Jerk – not doing last jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
2 Push Press + 3 Push Jerk @160lb
-rest as needed-
Set 2:
2 Push Press + 3 Push Jerk @160lb
-rest as needed-
Set 3:
2 Push Press + 3 Push Jerk @160lb
*Based off of 200lb 1RM Push Press.
Clean Deadlift to Mid Thigh + Floating Clean + Jerk Dip + Pause Split Jerk
1 Clean Deadlift to Mid Thigh + 1 Floating Clean + 1 Jerk Dip + 1 Pause Split Jerk @ 80-85% 1 RM Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean + 1 Jerk Dip + 1 Pause Split Jerk @ 80-85% 1 RM Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean + 1 Jerk Dip + 1 Pause Split Jerk @ 80-85% 1 RM Clean
*Pause Split Jerk: pause for 2 seconds in the receive.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Deadlift to Mid Thigh + Floating Clean + 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 Clean Deadlift to Mid Thigh + 1 Floating Clean + 1 Jerk Dip + 1 Pause Split Jerk @170lb
-rest as needed-
Set 2:
1 Clean Deadlift to Mid Thigh + 1 Floating Clean + 1 Jerk Dip + 1 Pause Split Jerk @170lb
-rest as needed-
Set 3:
1 Clean Deadlift to Mid Thigh + 1 Floating Clean + 1 Jerk Dip + 1 Pause Split Jerk @170lb
*Based off of 200lb 1RM Clean.
Clean and Jerk
2 Clean and Jerk @ 80-83% 1 RM Clean and Jerk
2 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85-88% 1 RM Clean and Jerk
2 Clean and Jerk @ 88-90% 1 RM Clean and Jerk
2 Clean and Jerk @ 88-90% 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:
2 Clean and Jerk @165lb
-rest as needed-
Set 2:
2 Clean and Jerk @170lb
-rest as needed-
Set 3:
2 Clean and Jerk @175lb
-rest as needed-
Set 4:
2 Clean and Jerk @180lb
-rest as needed-
Set 5:
2 Clean and Jerk @180lb
*Based off of 200lb 1RM Clean and Jerk.
Clean Pull + Dip and Shrug
3 Speed Clean Pulls + 5 Dip and Shrug @ 105% 1 RM Clean
3 Speed Clean Pulls + 5 Dip and Shrug @ 105% 1 RM Clean
3 Speed Clean Pulls + 5 Dip and Shrug @ 105% 1 RM Clean
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Deficit Clean Speed Pulls + Dip and Shrug – no deficit
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
3 Speed Clean Pulls + 5 Dip and Shrug @210lb
-rest as needed-
Set 2:
3 Speed Clean Pulls + 5 Dip and Shrug @210lb
-rest as needed-
Set 3:
3 Speed Clean Pulls + 5 Dip and Shrug @210lb
*Based off of 200lb 1RM Clean.
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