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 snatch warm-up
– Snatch skill transfer exercises
– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Tall Clean
Tall Clean 4×3
3 Tall Clean @ 5.5/10 RPE
3 Tall Clean @ 5.5/10 RPE
3 Tall Clean @ 6/10 RPE
3 Tall Clean @ 6/10 RPE
Demo Videos
Tall Clean
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Tall Clean @ 5.5/10 RPE
-rest as needed-
Set 2:
3 Tall Clean @ 5.5/10 RPE
-rest as needed-
Set 3:
3 Tall Clean @ 6/10 RPE
-rest as needed-
Set 4:
3 Tall Clean @ 6/10 RPE
Pause Squat Clean from the blocks/hang + Pause Push Jerk + Squat Clean from the blocks/hang + Push Jerk
Pause Squat Clean from the blocks/hang + Pause Push Jerk + Squat Clean from the blocks/hang + Push Jerk 5×4
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6.5/10 RPE
*Squat Clean: Pause in squat for 2 seconds.
*Push Jerk: Pause in receive for 2 seconds.
***If blocks are unavailable, perform from the hang position.
Demo Videos
From the Blocks Pause Squat Clean + Pause Push Jerk + Squat Clean + Push Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
-rest as needed-
Set 2:
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
-rest as needed-
Set 3:
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
-rest as needed-
Set 4:
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
-rest as needed-
Set 5:
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6.5/10 RPE
Behind the Neck Split Jerk
Behind the Neck Split Jerk 5×3
3 Rack Jerk Behind The Neck @ 5/10 RPE
3 Rack Jerk Behind The Neck @ 5.5/10 RPE
3 Rack Jerk Behind The Neck @ 6/10 RPE
3 Rack Jerk Behind The Neck @ 6.5/10 RPE
3 Rack Jerk Behind The Neck @ 7/10 RPE
Demo Videos
Behind the Neck Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Rack Jerk Behind The Neck @ 5/10 RPE
-rest as needed-
Set 2:
3 Rack Jerk Behind The Neck @ 5.5/10 RPE
-rest as needed-
Set 3:
3 Rack Jerk Behind The Neck @ 6/10 RPE
-rest as needed-
Set 4:
3 Rack Jerk Behind The Neck @ 6.5/10 RPE
-rest as needed-
Set 5:
3 Rack Jerk Behind The Neck @ 7/10 RPE