Clinch Valley CrossFit – Burgener Strength – CVCF
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Burgener Clean 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
Tall Clean
Tall Clean 4×4
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 6/10 RPE
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 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:
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE
-rest as needed-
Set 2:
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE
-rest as needed-
Set 3:
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 6/10 RPE
-rest as needed-
Set 4:
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 6/10 RPE
Hang Pause in the Hole Clean
Hang Pause in the Hole Clean 3-2-1-3-2-1-1
3 Hang Pause In the Hole Clean @ 6/10 RPE
2 Hang Pause In the Hole Clean @ 7/10 RPE
1 Hang Pause In the Hole Clean @ 8/10 RPE
3 Hang Pause In the Hole Clean @ 7/10 RPE
2 Hang Pause In the Hole Clean @ 8/10 RPE
1 Hang Pause In the Hole Clean @ 9/10 RPE
1 Hang Pause In the Hole Clean @ 9+/10 RPE
*Hang is from below the knee.
Demo Videos
Pause In the Hole Hang Clean from Below the Knee
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Hang Pause In the Hole Clean @ 6/10 RPE
-rest as needed-
Set 2:
2 Hang Pause In the Hole Clean @ 7/10 RPE
-rest as needed-
Set 3:
1 Hang Pause In the Hole Clean @ 8/10 RPE
-rest as needed-
Set 4:
3 Hang Pause In the Hole Clean @ 7/10 RPE
-rest as needed-
Set 5:
2 Hang Pause In the Hole Clean @ 8/10 RPE
-rest as needed-
Set 6:
1 Hang Pause In the Hole Clean @ 9/10 RPE
-rest as needed-
Set 7:
1 Hang Pause In the Hole Clean @ 9+/10 RPE
Rack Jerk Behind the Neck
Rack Jerk Behind the Neck 3-2-1-3-2-1-1
3 Rack Jerk Behind The Neck @ 6/10 RPE
2 Rack Jerk Behind The Neck @ 7/10 RPE
1 Rack Jerk Behind The Neck @ 8/10 RPE
3 Rack Jerk Behind The Neck @ 7/10 RPE
2 Rack Jerk Behind The Neck @ 8/10 RPE
1 Rack Jerk Behind The Neck @ 9/10 RPE
1 Rack Jerk Behind The Neck @ 9+/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 @ 6/10 RPE
-rest as needed-
Set 2:
2 Rack Jerk Behind The Neck @ 7/10 RPE
-rest as needed-
Set 3:
1 Rack Jerk Behind The Neck @ 8/10 RPE
-rest as needed-
Set 4:
3 Rack Jerk Behind The Neck @ 7/10 RPE
-rest as needed-
Set 5:
2 Rack Jerk Behind The Neck @ 8/10 RPE
-rest as needed-
Set 6:
1 Rack Jerk Behind The Neck @ 9/10 RPE
-rest as needed-
Set 7:
1 Rack Jerk Behind The Neck @ 9+/10 RPE