Burgener Strength (Oly) – Wed, Oct 30

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

Burgener Warm Up Clean – 3-5 reps of each movement.

Front Squat Skill Transfer Exercises – 3-5 reps of each movement.

3x High Hang Clean + 3x Hang Clean + 3x Clean

*Demo Videos in Athlete notes.

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

Clean Lift Off to 1″ + Clean Lift Off to Mid Thigh + Clean Pull + Power Clean

1 Clean Lift Off to 1” + 1 Clean Lift Off to Mid Thigh + 1 Clean Pull + 2 Power Clean @75-78% 1RM Power Clean

1 Clean Lift Off to 1” + 1 Clean Lift Off to Mid Thigh + 1 Clean Pull + 2 Power Clean @75-78% 1RM Power Clean

1 Clean Lift Off to 1” + 1 Clean Lift Off to Mid Thigh + 1 Clean Pull + 2 Power Clean @75-78% 1RM Power Clean

1 Clean Lift Off to 1” + 1 Clean Lift Off to Mid Thigh + 1 Clean Pull + 2 Power Clean @75-78% 1RM Power Clean

*Rest as needed between sets.

Example Sets

Set 1:

1 Clean Lift Off to 1” + 1 Clean Lift Off to Mid Thigh + 1 Clean Pull + 2 Power Clean @150lb

-rest as needed-

Set 2:

1 Clean Lift Off to 1” + 1 Clean Lift Off to Mid Thigh + 1 Clean Pull + 2 Power Clean @150lb

-rest as needed-

Set 3:

1 Clean Lift Off to 1” + 1 Clean Lift Off to Mid Thigh + 1 Clean Pull + 2 Power Clean @150lb

-rest as needed-

Set 4:

1 Clean Lift Off to 1” + 1 Clean Lift Off to Mid Thigh + 1 Clean Pull + 2 Power Clean @150lb

*Based off of 200lb 1RM Power Clean.

Clean Pull + Power Clean

1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean

1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean

1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean

1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean

1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean

1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean

*Rest as needed between sets.

Example Sets

Set 1:

1 Clean Pull + 1 Power Clean @160lb

-rest as needed-

Set 2:

1 Clean Pull + 1 Power Clean @160lb

-rest as needed-

Set 3:

1 Clean Pull + 1 Power Clean @170lb

-rest as needed-

Set 4:

1 Clean Pull + 1 Power Clean @170lb

-rest as needed-

Set 5:

1 Clean Pull + 1 Power Clean @185lb

-rest as needed-

Set 6:

1 Clean Pull + 1 Power Clean @185lb

*Based off of 200lb 1RM Power Clean.

Single Leg Hip Extension + Copenhagen Plank (Checkmark)

3 Sets

20 Single Leg Hip Extension (10 each side)

0:30 Copenhagen Plank (each side)

Athletes Notes

Single Leg GHD Hip Extensions

Full Copenhagen Plank