Clinch Valley CrossFit – Burgener Strength – CVCF
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 clean warm-up
Front squat skill transfer exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Succssory (Checkmark)
3 Sets
10 Double Dumbbell Pause Bulgarian Split Squat (pause for 2 seconds at the bottom of each rep) (5 each leg)
10 Single Arm Dumbbell Row w/Pause at the top of each rep (5 each arm)
10 Dumbbell Chest Flies
Push Press (6 Rounds for weight)
6 Sets: 5-5-3-3-1-1
5 Push Press @ 6/10 RPE
5 Push Press @ 6.5/10 RPE
3 Push Press @ 7/10 RPE
3 Push Press @ 7.5/10 RPE
1 Push Press @ 8/10 RPE
1 Push Press @ 9/10 RPE
*5 Heavy Double Dumbbell Seated Strict Press after each set.
Clean Deadlift + Floating Power Clean + Pause Split Jerk (5 Rounds for weight)
5 Sets: 3 Reps
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 6/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 6.5/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 7/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 7.5/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 8/10 RPE
* Pause for 2 secs in catch of the Split Jerk