Clinch Valley CrossFit – Burgener Strength – CVCF
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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
Successory (Checkmark)
3 Sets
5 Wall Walks + :30-:45 Nose to Wall Handstand Hold
50ft Double Dumbbell Overhead Carry (every 10ft do a Double Dumbbell Push Press)
Crossover Symmetry I,T,Y’s (5 each position)
Snatch Balance + Overhead Squat + Snatch Balance (5 Rounds for weight)
5 Sets: 3 Reps
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 6.5/10 RPE
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 7/10 RPE
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 7/10 RPE
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 8/10 RPE
1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 8/10 RPE
Snatch Pull + Power Snatch + Snatch High Pull + Snatch (5 Rounds for weight)
5 Sets: 4 Reps
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 7.5/10 RPE