CrossFit FC East – Burgener Strength (Oly)
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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
*Demo Videos in Athlete Notes.
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
Slow Motion Snatch Deadlift + Exploding Power Snatch/Pause Snatch
4 sets:
1 Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + 1 Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch
*Rest as needed between sets
**Pause in receive for 3 seconds
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Slow Motion Snatch Deadlift to Mid Thigh + Exploding Power Snatch + Slow Motion Snatch Deadlift to Mid Thigh + Exploding Pause Snatch
Example Sets
Set 1:
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @130lb
-Rest as needed-
Set 2:
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @130lb
-Rest as needed-
Set 3:
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @130lb
-Rest as needed-
Set 4:
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @130lb
*Based off of 200lb 1RM Power Snatch.
Power Snatch
7 Sets (1 set every 1:30)
1 Power Snatch @83-85% 1RM Power Snatch
*Go for perfect reps.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch
Example Sets
@0:00
1 Power Snatch @165lb
@1:30
1 Power Snatch @165lb
@3:00
1 Power Snatch @165lb
@4:30
1 Power Snatch @165lb
@6:00
1 Power Snatch @165lb
@7:30
1 Power Snatch @165lb
@9:00
1 Power Snatch @165lb
*Based off of 200lb 1RM Power Snatch.
Toe Elevated Romanian Deadlift + Side Forearm Plank (4 Rounds for weight)
3-4 Sets
10 Toe Elevated RDL @7-8.5/10 RPE
:20-:25 per side Weighted Side Forearm Plank
*Rest as needed between sets.
**Weighted Side Forearm Plank: Place plate on top leg, then lift the leg.
***Score the RDLs. Put Forearm Plank weight in the notes.
Athletes Notes
Toe Elevated RDLs
Weighted Forearm Side Plank
Example Sets
Set 1:
10 Toe Elevated RDL @7-8.5/10 RPE
:20-:25 per side Weighted Side Forearm Plank
-rest as needed-
Set 2:
10 Toe Elevated RDL @7-8.5/10 RPE
:20-:25 per side Weighted Side Forearm Plank
-rest as needed-
Set 3:
10 Toe Elevated RDL @7-8.5/10 RPE
:20-:25 per side Weighted Side Forearm Plank
-rest as needed-
Set 4 (Optional)
10 Toe Elevated RDL @7-8.5/10 RPE
:20-:25 per side Weighted Side Forearm Plank
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