Clinch Valley CrossFit – Burgener Strength – CVCF
COACH BURGENER’S RPE SCALE
RPE 1-4 || Very light to light effort
RPE 5-6 || Could do 4 to 6 more repetitions
RPE 7 || Could do 3 more repetitions
RPE 7.5 || Could definitely do 2 more repetitions, chance at 3
RPE 8 || Could do 2 more repetitions
RPE 8.5 || Could definitely do 1 more repetition, chance at 2
RPE 9 || Could do 1 more repetition
RPE 9.5 || Could not do more reps, could do slightly more load
RPE 10 || Could not do more reps or more load
()
Warm Up (No Measure)
1. Crossover Symmetry or Banded 7’s
2. Mayhem Hip Halo Activation
3. Barbell Prep:
– Burgener snatch warm-up
– Snatch skill transfer exercises
– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Movement Prep (Checkmark)
3 Sets
14 Double Kettlebell Front Rack Hold Lateral Box Step Overs (7 each leg)
10 Barbell Good Mornings (go heavier than last week)
20 Med Ball Rotational Throw (10 each side)
Snatch Balance (7 Rounds for weight)
7 Sets: 3-2-1-1-1-1-1
3 Snatch Balance @ 7/10 RPE
2 Snatch Balance @ 7.5/10 RPE
1 Snatch Balance @ 8/10 RPE
1 Snatch Balance @ 8.5/10 RPE
1 Snatch Balance @ 9/10 RPE
1 Snatch Balance @ 9.5/10 RPE
1 Snatch Balance @ 10/10 RPE
Power Snatch (5 Rounds for weight)
5 Sets: 3-2-1-1-1
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 10/10 RPE
Snatch Pull + Snatch (4 Rounds for weight)
4 Sets: 2 reps
1 Snatch Pull + 1 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Snatch @ 8/10 RPE
1 Snatch Pull + 1 Snatch @ 8/10 RPE
1 Snatch Pull + 1 Snatch @ 8/10 RPE
OPTIONAL: Accessory Work (Checkmark)
3 Sets
15 4in Deficit Hand Release Push Up
10 Double Kettlebell Front Rack Hold Sit Ups
50 ft Double Kettlebell Overhead Waiter Walk + :60 Handstand Hold