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

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