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
20 Barbell Back Rack Walking Lunge
5 Max Vertical Wall Ball
60 Second SandBag Bear Hug Hold or Heavy 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
20 Barbell Back Rack Walking Lunges
5 Max Vertical Wall Ball
60 Second SandBag Bear Hug Hold or Heavy Front Rack Hold
Strength
Muscle Clean + Slow Motion Dip + Jerk Balance (3×7)
3 Muscle Clean + 1 Slow Motion Dip + 3 Jerk Balance @ 6.5/10 RPE
3 Muscle Clean + 1 Slow Motion Dip + 3 Jerk Balance @ 6.5/10 RPE
3 Muscle Clean + 1 Slow Motion Dip + 3 Jerk Balance @ 6.5/10 RPE
3 Position Pause Clean Deadlift + Clean Pull + Clean + Jerk
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 7/10 RPE
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 8/10 RPE