Clinch Valley CrossFit – Burgener Strength – CVCF
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Warm-up (No Measure)
1. Crossover Symmetry or Banded 7’s
2. Mayhem Hip Halo Activation
3. Successories:3. Successories:
3 Sets
10 Front Rack Barbell Step Up (5/each leg)
20 Barbell Lateral Hop Overs
:60 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
10 Front Rack Barbell Step Up (5/each leg)
20 Barbell Lateral Hop Overs
:60 Heavy Front Rack Hold
Strength
Slow Motion Dip and Drive into Tall Jerk + Jerk Balance (3×6 @ 6/10 RPE)
3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE
3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE
3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE
Clean Pull + Clean + Push Jerk
2 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE