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 In Crossfit

CrossFit Cirencester – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Low Hang Clean from Blocks (70%x3x2, 75%x3x3)

From blocks at Low Hang Clean position
From plates or blocks

Clean Deadlift (80%2×5, 85%2×5, 90%3×5 reps)

Pull your Deadlift from a clean set up
From plates or blocks

Deficit Dead Lift (50%x8, 55%x8x2 reps)

Dead Lift from a deficit (Increased range of motion)

Be back safe.

Mechanics, Consistency & then Intensity
If you are not mobile stay light

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