FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

November 9, 2011

The Purpose of the Burgener Warm Up

The warm-up consists of six different sequences that are important for learning to perform the Olympic lifts. The Burgener warm-up is performed with a length of PVC pipe and specifically trains the second and third pulls of the snatch. Repetition of these sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk.
The essence of the Olympic lifts is creating momentum and elevation on the barbell through a range of motion that begins at the floor and finishes with the bar overhead (in the snatch and the jerk) or racked at the shoulders (in the clean). It is recommended to incorporate the Burgener warm-up into your daily routine regardless of the workout. It is remarkably effective at teaching and reinforcing the basic concepts of performing the Olympic lifts. For The CrossFit Journal highlights each of in a detailed article written by Mike Burgener, Olympic lifting coach.

 

Olympic Lifting WOD

 

Power Snatch 5 x 5 x 5 x 3 x 3

OH Squat 5 x 5 x 5 x 3 x 3

Squat snatch

 

 

WOD

4 rounds

400 m run

15 thrusters

15 pull ups

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