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 Kettlebell Front Rack Bulgarian Split Squat (5/each leg) (moderate/heavy)
5 Backwards Max Vertical Med Ball Throw (moderate/heavy)
:60 Yoke Hold (moderate/heavy)
Sub Options if needed:
*Backwards Med Ball Throw = Max Height Vertical Jump
**Yoke Hold = Barbell Back 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 **
Muscle Clean + Tall Clean + Jerk
3 Muscle Clean + 3 Tall Clean + 3 Jerk @ 6.5/10 RPE
3 Muscle Clean + 3 Tall Clean + 3 Jerk @ 6.5/10 RPE
3 Muscle Clean + 3 Tall Clean + 3 Jerk @ 6.5/10 RPE
Clean Pull + Power Clean
1 Clean Pull + 1 Power Clean @ 6/10 RPE
1 Clean Pull + 1 Power Clean @ 7/10 RPE
1 Clean Pull + 1 Power Clean @ 8/10 RPE
1 Clean Pull + 1 Power Clean @ 9/10 RPE
1 Clean Pull + 1 Power Clean @ 10/10 RPE
Successories (Checkmark)
3 Sets
10 Kettlebell Front Rack Bulgarian Split Squat (5/each leg) (moderate/heavy)
5 Backwards Max Vertical Med Ball Throw (moderate/heavy)
:60 Yoke Hold (moderate/heavy)
Sub Options if needed:
*Backwards Med Ball Throw = Max Height Vertical Jump
**Yoke Hold = Barbell Back Rack Hold