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
10 Double Dumbbell Slow Eccentric Static Front Foot Elevated Lunge (5 each leg)
5 Seated Box Jump
1:00 Heavy Bear Hug Sandbag 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
10 Double Dumbbell Slow Eccentric Static Front Foot Elevated Lunge (5 each leg)
5 Seated Box Jump
1:00 Heavy Bear Hug Sandbag Hold or Heavy Front Rack Hold
Strength
Tall Power Clean + Pause Dip + Jerk + Press in Split
3 Tall Power Clean + 3 Pause Dip + 3 Jerk + 3 Press in Split @ 5.5/10 RPE
3 Tall Power Clean + 3 Pause Dip + 3 Jerk + 3 Press in Split @ 6/10 RPE
3 Tall Power Clean + 3 Pause Dip + 3 Jerk + 3 Press in Split @ 6.5/10 RPE
*Pause for 1 second in the dip position.
Power Clean + Clean + Power Clean + Clean
1 Power Clean + 1 Clean + 1 Power Clean + 1 Clean @ 6/10 RPE
1 Power Clean + 1 Clean + 1 Power Clean + 1 Clean @ 7/10 RPE
1 Power Clean + 1 Clean + 1 Power Clean + 1 Clean @ 7.5/10 RPE
1 Power Clean + 1 Clean + 1 Power Clean + 1 Clean @ 8/10 RPE
1 Power Clean + 1 Clean + 1 Power Clean + 1 Clean @ 9/10 RPE