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
10 Single Leg Kettlebell Deadlift (5 each leg)
10 Alternating Kettlebell Gorilla Rows (5 each arm)
10 Single Leg Step Downs (5 each leg)
Strict Press (5 Rounds for weight)
5 Sets: 3 Reps
3 Strict Press @ 6/10 RPE
3 Strict Press @ 7/10 RPE
3 Strict Press @ 7.5/10 RPE
3 Strict Press @ 7.5/10 RPE
3 Strict Press @ 7.5/10 RPE
Power Clean + Push Jerk (6 Rounds for weight)
6 Sets: 3 Reps
2 Power Clean + 1 Push Jerk @ 6.5/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE
2 Power Clean + 1 Push Jerk @ 6/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE