Clinch Valley CrossFit – Burgener Strength – CVCF
RPE Guide and Scaling and Substitution Document (No Measure)
[ Scaling & Movement Substitutions ]
https://mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
[ RPE Guide ]
https://cdn.shopify.com/s/files/1/0639/0709/files/Mayhem_Athlete_RPE_Guides.pdf
Warm Up (Checkmark)
OPTIONAL Activate by GOWOD
1 Minute Active Pec Stretch
1 Minute Calf Stretch In Downward Facing Dog
Get full GOWOD Protocol Premium
1. Crossover Symmetry Activation
– Perform 7 reps of each movement
– If you don’t have Crossover Symmetry then do Banded 7s
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
Burgener Warm up Snatch – (3-5 reps at each position)
* Down and Finish (speed through the middle)
* Elbows High and Outside (bar close)
* Muscle Snatch (strong turnover)
* Snatch Lands 2″, 4″, 6″ (footwork)
* Snatch Drops (footwork)
Skill Transfer Exercises Snatch – (3-5 reps at each position)
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Snatch Balance (Weightlifting Variable Reps & Sets)
8 Minute EMOM
2 Snatch Balance @ same load as two weeks ago (July 10) but with no pause (OR 75-80% 1RM Snatch)
Athletes Notes
Snatch Balance
Clean and Jerk (Weightlifting Variable Reps & Sets)
4 Sets
1.1.1 Clean & Jerk @80-85% 1RM Clean & Jerk
-rest 20 seconds between each cluster rep-
-rest 2-3 minutes between sets-
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean and Split Jerk
note: one cluster set is 1 C&J, rest 20 sec, 1 C&J, rest 20 sec, 1 C&J
Shoulder Health (Checkmark)
3 Sets (for quality)
8-10 Prone Swimmers
20-30 Second Ring Support Hold or Box Support Hold
10-12 Controlled Scap Pull Ups
-rest 60 seconds between sets-
Athletes Notes
Shoulder Swimmers
Ring Support Hold
Scap Pull Up
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Elevated Knee Over Toe Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.