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
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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
Movement Prep (Checkmark)
3 Sets
14 Barbell Back Rack Bulgarian Split Squats (7 each leg)
100ft Single Arm Kettlebell Farmer Carries (heavy) (50 ft each arm)
10 Single Arm Dumbbell Row (5 each arm) (heavy)
Muscle Clean + Tall Clean (6 Rounds for weight)
6 Sets: 6-6-4-4-2-2
3 Muscle Clean + 3 Tall Cleans @ 6/10 RPE
3 Muscle Clean + 3 Tall Cleans @ 7/10 RPE
2 Muscle Clean + 2 Tall Cleans @ 7.5/10 RPE
2 Muscle Clean + 2 Tall Cleans @ 8/10 RPE
1 Muscle Clean + 1 Tall Cleans @ 9/10 RPE
1 Muscle Clean + 1 Tall Cleans @ 10/10 RPE
Clean Pull + Clean + Jerk (5 Rounds for weight)
5 Sets: 3 Reps
1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE