Burgener Warm Up – Mon 9.18.17
We’ve been practicing the Oly lifts lately. Today is more chance to practice, with the Burgener Warm Up. We will be completing our Olympic Lift Totals tomorrow. All of our coaches utilize the Oly lifts; Leighna competes in them, Buck uses them in his Highland Games competitions, and Phil studies and practices them non-stop to be better/stronger at CrossFit and at life!
Skill/Warm Up: Burgener Warm Up (Snatch and/or C&J) and Rope Climbs
Conditioning: AMRAP in 20:00:
– 24 Abmat Sit Ups
– 24 Push Ups
– 24 steps Walking Lunges
– 400m Run
*Optional: Leighna’s Plank Challenge
Burgener Warm Up, from the CrossFit Journal:
Now that we’ve established the proper grip and setup stance (CFJ 50 and 51), the next phase in teaching the Olympic lifts is what has become known as the Burgener warm-up. This 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 or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk. In subsequent articles, I’ll cover skill transfer exercises for the snatch, and the positioning pulls (the first pull off the ground and the scoop) for both lifts.
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). I recommend incorporating 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.
The sequence is as follows, always in this order:
- Down and up
- Elbows high and outside
- Muscle snatch
- Snatch land
- Snatch drop
- Hang power snatch