Clinch Valley CrossFit – Burgener Strength – CVCF
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Warm-up
Warm-up (No Measure)
1. Crossover Symmetry or Banded 7’s
2. Mayhem Hip Halo Activation
3. Successories:
3 Sets
10 KB Single Leg Deadlift (5/each leg)
20 Kneeling Twisting Med Ball Throws (10/each side)
:45 HEAVY Barbell Front Rack Hold
3a. Barbell Prep
Burgener clean warm-up
Front squat skill transfer exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
** full details in coach notes **
Successories (Checkmark)
3 Sets:
10 KB Single Leg Deadlift (5/each leg)
20 Kneeling Twisting Med Ball Throws (10/each side)
:45 HEAVY Barbell Front Rack Hold
Strength
Muscle Clean + Tempo Strict Press (3 second descent and ascent) + Tall Jerk (3 sets)
3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE
3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE
3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE
Clean Deadlift to Mid Thigh + Clean Panda Pull + Clean + Jerk (5 sets)
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 8/10 RPE