Clinch Valley CrossFit – Burgener Strength – CVCF

()

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

Leave a Reply