CrossFit Modern – Burgener Strength
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Warm Up (No Measure)
1. Crossover Symmetry or Banded 7’s
2. Mayhem Hip Halo Activation
3. Barbell Prep:
– Burgener snatch warm-up
– Snatch skill transfer exercises
– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
** full details in coach notes **
Movement Prep (Checkmark)
3 Sets
14 Dumbbell Bulgarian Split Squats (7 each leg)
15 Weighted Back Extension (barbell on back or plate hold in front)
20 Heavy Kettlebell Side Bends (10 each side)
Strength
Muscle Snatch + High Hang Power Snatch + Snatch Drop + Sotts Press (3 Rounds for weight)
3 Sets: 8 Reps
3 Muscle Snatch + 3 High Hang Power Snatch (I want these to be LIGHTNING FAST) + Snatch Drop + Sotts Press @ 5/10 RPE
3 Muscle Snatch + 3 High Hang Power Snatch (I want these to be LIGHTNING FAST) + Snatch Drop + Sotts Press @ 5/10 RPE
3 Muscle Snatch + 3 High Hang Power Snatch (I want these to be LIGHTNING FAST) + Snatch Drop + Sotts Press @ 5/10 RPE
Snatch Push Press + Pause Overhead Squat (3 Rounds for weight)
3 Sets: 5 Reps
3 Snatch Push Press + 2 Pause Overhead Squat @ 75-80% 1 RM Snatch
3 Snatch Push Press + 2 Pause Overhead Squat @ 75-80% 1 RM Snatch
3 Snatch Push Press + 2 Pause Overhead Squat @ 75-80% 1 RM Snatch
*Pause: 3 second hold at the bottom of squat.
Pause Snatch (8 Rounds for weight)
8 Sets: 3-2-1-3-2-1-1-1
3 Pause Snatch @ 70% 1 RM Snatch
2 Pause Snatch @ 73% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
3 Pause Snatch @ 73% 1 RM Snatch
2 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
Accessory Work
OPTIONAL (Checkmark)
3 Sets
10 Ring Dips with a :10 Ring L Sit Hold (or knee up hold) on the last repetition
:60 Single Arm Plank (each arm)
:60 Nose to Wall Handstand Hold (these are to help strengthen our jerk overhead positioning. So pretend like you have a 400# barbell overhead!)
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