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 Front Rack Bulgarian Split Squat (5/each side) (moderate)

5 Backwards, Max Vertical Med Ball Throw (throw the ball up and back as HIGH as you can) (light/moderate)

:45 Front Rack Hold (Heavy)

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 Front Rack Bulgarian Split Squat (5/each side) (moderate)

5 Backwards, Max Vertical Med Ball Throw (throw the ball up and back as HIGH as you can) (light/moderate)

:45 Front Rack Hold (Heavy)

Strength

Muscle Clean + Slow Motion Dip and Drive into Tall Jerk

3 Muscle Clean + 3 Slow Motion Dip and Drive into Tall Jerk @ 6.5/10 RPE

3 Muscle Clean + 3 Slow Motion Dip and Drive into Tall Jerk @ 6.5/10 RPE

3 Muscle Clean + 3 Slow Motion Dip and Drive into Tall Jerk @ 6.5/10 RPE

Clean Pause Pull + Pause Power Clean + Clean + Jerk

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 6.5/10 RPE

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 7/10 RPE

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 7.5/10 RPE

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 8/10 RPE

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 8.5/10 RPE