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

December 28, 2011

3 rounds

30 KB swings

10 Chest to Bar pull ups

Row 1000 m upon completion of 3rd round


Work up to 1 Rep Max Snatch


3 rounds

10 Burpee broad jumps

10 Russian twists

100 m sprint


Olympic Weightlifting Coach Mike Burgener illustrates the importance of the role of your arms in the power lifts.

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




4 rounds

400 m run

15 thrusters

15 pull ups

October 19, 2011

400m run

12 squat cleans (III-135/95, II-95/65, I-<65)

400m run

9 squat cleans

400 m run

6 squat cleans

400 m run

3 squat cleans

Olympic Lifting:

Snatch balance 3 x 5 @ 75%

Back squat 70% x 3, 75% x 3, 80% x 3

3 rounds, no rest of:

10 shoulder to shoulder sandbag rest

10 burpees

10 hanging leg raises


Saturday 8/7/11

  • Muscle snatch – 40% (of snatch) x 3 x 2
  • Power clean + clean – 60% (of clean) x 2 + 1 x 3

“You would do 2 power cleans and a clean consecutively for each set using 60% of your clean.”

  • Power jerk + split jerk – 60% (of jerk) x 2 + 1 x 3

Muscle snatch: The muscle snatch mimics the upper body movement during the third pull of the snatch. Perform a snatch without squatting to receive the bar: continue pulling the bar overhead, finishing in a standing position. The final movement does involve a push up on the bar. The lift is legitimate as long as the elbows never drop from their elevated position before pressing up.

4 rounds:
10 m shuttle run x 4
10 KB swing



Today starts our 1st official Olympic lifting specific classes. Want to become a better CrossFitter? Become a better at your Oly Lifts! Develop strength and speed and that will give you POWER! CrossFit’s goal is to IWCABTMD (increase work capacity across broad time and modal domains). This mean increase the work you can do in a give amount of time in activities that last seconds to events that last hours. Olympic lifters have been shown to high some of the highest VO2 max levels of athletes and are extremely flexible! Foot work, positions, then intensity & maybe a little JYD to keep it interesting! Remember you have 3 attempts during the week to make it to an Olympic Lifting & Strength class, Wednesday 5:30pm & 6:30pm and also Saturday at 10am. Be ready to lift heavy and set PRs!

WOD: Tueday

  • 1mile run + 30 burpees
  • 3 rounds
  • 4 Muscle-ups or 12 chest to bar pullups
  • Thruster, 8 reps 135/105 115/75 <95/55

WOD: Wednesday

CFE: 3 rounds max effort dips
Run 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds


  • Back squat – 75% x 5 x 5
  • Clean deadlift – 90% (of clean) x 5 x 3
  • Push press – 70% x 5 x 5
  • Jerk dip squat – 90% (of jerk) x 5 x 3

Explanation of notations:

Loading/Set/Rep Prescriptions:

Weightlifting prescriptions will be notated with the exercise, the intensity (loading), reps and sets.

For example:

Snatch – 75% x 2 x 5

This would indicate snatching 75% of the athlete’s 1RM snatch weight for 5 sets of 2 reps. If a load is not specified, notation for sets and reps will be in the reverse order. For example:

Pull-ups – 5 x 10

This would indicate 5 sets of 10 reps.