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