Clinch Valley CrossFit – Burgener Strength – CVCF
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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
Successory (Checkmark)
3 Sets
10 Double Kettlebell Front Rack Bulgarian Split Squat (5 each leg)
10 Kettlebell Gorilla Row (5 each arm)
10 4in Deficit Hand Release Push Up
Behind the Neck Barbell Strict Press + Barbell Strict Press (5 Rounds for weight)
5 Sets: 6 Reps
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press @ 6.5/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press @ 7/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 8 Double Dumbbell Push Press @ 7/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 8 Double Dumbbell Push Press @ 7.5/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 6 Double Dumbbell Push Press @ 7.5/10 RPE
[Technique Work] Clean & Jerk (6 Rounds for weight)
6 Sets: 2-2-1-2-2-1
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
**Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.**