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. 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 **

Barbell Prep (Checkmark)

3 sets:

14 Russian Step Up (7 each side)

10 Single Arm Dumbbell Bench Press (5 each side) (moderate weight)

100ft Single Arm KB Farmer Carry (50ft each side) (moderate weight)

*This is a Successory type piece meant to prime the body for the barbell prep that is to come. We aren’t aiming for time but rather quality.

Hang Power Clean

Power Clean Off Blocks/Hang (Mid Thigh)

3 Power Cleans from the Blocks @ 70% 1RM Power Clean

3 Power Cleans from the Blocks @ 70% 1RM Power Clean

3 Power Cleans from the Blocks @ 75% 1RM Power Clean

*IF YOU DO NOT HAVE BLOCKS YOU WILL COMPLETE HANG POWER CLEANS FROM MID-THIGH

Push Press

Push Press Barbell Cycling

4 sets of 3 Press Press (these will be cycled)

Move up in weight each set.

Build to an 8/10 RPE.Keep your movement fluid and precise.