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 Double KB Overhead Walking Lunge (14 total steps)
:40 Push Up (Descent should take :20, Ascent should take :20)
20 KB Side Bend (10 right side/10 left side)
Hang Clean
Hang Cleans (Mid Thigh) 4×3
3 Hang Cleans @ 70% 1RM Clean
3 Hang Cleans @ 70% 1RM Clean
3 Hang Cleans @ 75% 1RM Clean
3 Hang Cleans @ 75% 1RM Clean
Bar height should be at Mid Thigh. Take from blocks if you have them.
Push Press
Push Press Barbell Cycling 10-8-6-4-2
10 Push Press
8 Push Press
6 Push Press
4 Push Press
2 Push Press
-Rest as needed in between sets-
*These will be cycled. Move up in weight each set and build to a heavy set of 2
**Keep your movement fluid and precise!