Clinch Valley CrossFit – Burgener Strength – CVCF
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Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep – all to power position
A. Burgener Warm up Snatch (3-5 reps at each position)
* Down and up – “SPEED THROUGH THE MIDDLE”
* Elbows high and outside – “BAR CLOSE”
* Muscle snatch – “STRONG TURNOVER”
* Snatch land – “FOOT WORK” 2”, 4”, 6”
* Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
– 3-5 reps of each movement
* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
* Overhead squat, “CORE STRENGTH”
* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
* Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm up Snatch
Skill Transfer Exercises Snatch
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Optional: Successory (Checkmark)
3 Sets
14 Double Kettlebell Front Rack Step Ups (perform all on one leg before switching to the next) (7 each leg)
10 Kneeling Dumbbell Push Press
5 Slow Knee Raises + 3 Strict Pull Ups + 5 Slow Knee Raises + 3 Strict Pull Ups
Athletes Notes
Double Kettlebell Front Rack Box Step Up – 7 consecutive on each leg
Kneeling Dumbbell Push Press
Slow Knee Raise + Strict Pull Up
High Hang Muscle Snatch + 3 Position Snatch Balance
4 Sets x 3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 5.5/10 RPE
*3 Positions are quarter squat, parallel and full.
Athletes Notes
High Hang Muscle Snatch + 3 Position Snatch Balance – 3 high hang muscle snatch then 3 position snatch balance
Example Sets
Set 1:
3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 5.5/10 RPE
-rest as needed-
Set 2:
3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 5.5/10 RPE
-rest as needed-
Set 3:
3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 5.5/10 RPE
-rest as needed-
Set 4:
3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 5.5/10 RPE
“Receive Position” Power Snatch
2 “Receive Position” Power Snatch @ 60% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 65% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 70% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 70-75% 1 RM Power Snatch
*Receive one rep in a quarter squat and one rep at parallel.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
2 Position Receive Power Snatch
Example Sets
Set 1:
2 “Receive Position” Power Snatch @120lb
-rest as needed-
Set 2:
2 “Receive Position” Power Snatch @130lb
-rest as needed-
Set 3:
2 “Receive Position” Power Snatch @140lb
-rest as needed-
Set 4:
2 “Receive Position” Power Snatch @150lb
*Based off of 200lb 1RM Power Snatch.