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

Power Clean + Push Jerk

10 Sets (1 Set every 90 Seconds)

1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean

*Focus on perfect technique.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Power Clean + Push Jerk

Example Sets

@0:00

1 Power Clean + 1 Push Jerk @155lb

@1;30

1 Power Clean + 1 Push Jerk @155lb

@3:00

1 Power Clean + 1 Push Jerk @155lb

@4:30

1 Power Clean + 1 Push Jerk @155lb

@6:00

1 Power Clean + 1 Push Jerk @155lb

@7:30

1 Power Clean + 1 Push Jerk @155lb

@9:00

1 Power Clean + 1 Push Jerk @155lb

@10:30

1 Power Clean + 1 Push Jerk @155lb

@12:00

1 Power Clean + 1 Push Jerk @155lb

@13:30

1 Power Clean + 1 Push Jerk @155lb

*Based off of 200lb 1RM Power Clean.

Front Rack Reverse Lunge

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

*Rest as needed between sets.

Athletes Notes

Front Rack Reverse Lunge

Example Sets

Set 1:

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

-rest as needed-

Set 2:

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

-rest as needed-

Set 3:

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

-rest as needed-

Set 4:

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

-rest as needed-

Set 5:

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

Optional: GHD Hip Extension + Copenhagen Plank (Core) (Checkmark)

3 Sets

10 GHD Hip Extension w/10 Sec pause at the top of the last rep.

:20 Copenhagen Plank (each side)

Athletes Notes

Hip Extension

Can substitute Racked Barbell Hip Extension or Superman Holds

Full Copenhagen Plank