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 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 Double KB Forward Step Alternating Lunge (10/each side)
5 Single Leg Broad Jump (5/each leg)
:60 Heavy Front Rack Hold
Strength
Tall Power Clean + Pause Dip + Pause Jerk (Pause in receive for 5 seconds) (3×9 @ 6.5/10 RPE)
3 Tall Power Clean + 3 Pause Dip + 3 Pause Jerk (Pause in receive for 5 seconds) @ 6.5/10 RPE
3 Tall Power Clean + 3 Pause Dip + 3 Pause Jerk (Pause in receive for 5 seconds) @ 6.5/10 RPE
3 Tall Power Clean + 3 Pause Dip + 3 Pause Jerk (Pause in receive for 5 seconds) @ 6.5/10 RPE
Flow: Do 3 tall power cleans. Then with the bar in the front rack go into a dip and pause there for three seconds three times and then on the last rep explode up into your jerk and land in the split for 5 seconds before returning your feet back to underneath you and doing 3 more jerks..
Power clean to parallel + Clean + Dip + Jerk
1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 6.5/10 RPE
1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 7.5/10 RPE
1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 8/10 RPE
1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 8.5/10 RPE
1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 9/10 RPE