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