WODs

Mon, Jun 6 2016

Fri, Dec 15, 2017 at 7:00pm CrossFit Paulding Holiday Dinner
Thu, Dec 20, 2018 at 7:30pm Pizza and Beer Event @ Mellow Mushroom Hiram
Most Recent Benchmark:
Shoulder Press Max on Nov 5, 2023 (167 days ago)
Burgener WarmUpPower SKILL - Knees to FeetBarbell Tabata

Burgener WarmUp


(Check In)
In a 5 minute Window;

With PVC, as a group, Coach led

Instruction Discussion:
• Bar Placement
• Area of the Base
• Brush vs Bang
• Hand Placement (hand width and knuckles down)
• Feet Placement
• CONSISTENCY

The five different exercises of the Burgener Warm-Up are:

(1) Down and Up ***SPEED THROUGH THE MIDDLE***
This is where you generate all of the power and speed in your lifts. The Down and Up is designed to teach the athlete to create “speed through the middle.”

(2) Elbows High and Outside ***KEEP THE BAR CLOSE***
The next step in the Burgener Warm-Up is Elbows High and Outside. This movement is designed to ensure that you keep the barbell close to your body.

(3) Muscle Snatch ***STRONG TURNOVER***
Snatch. The Muscle Snatch is designed to help lifters improve their turnover. The turnover starts at the elbows high and outside, followed by rotating your elbows down (with cat-like reflexes), and finishing by punching the barbell overhead.

This next two drills are designed to work on meeting the bar and reinforcing footwork. More than 90% of all missed lifts have something to do with footwork.

(4) Snatch Lands ***FOOTWORK***
From top of OHS, drop 2”, 4”, 6”, focusing on MEETING THE BAR. Do not let the bar crash down on you, meet the bar at the appropriate height.

(5) Snatch Drops ***FOOTWORK***
From top of OHS, drop to a full squat. Ths still is designed to reinforce PURPOSEFUL FEET.

Planned: Mon,Jul16,2018 Mon,Apr9,2018 Tue,Mar13,2018 Mon,Jan8,2018 Mon,Nov6,2017 Mon,Aug21,2017 Wed,Jul12,2017 Fri,Jun16,2017 Thu,Jun1,2017 Tue,May23,2017 Mon,May15,2017 Thu,Apr27,2017

DuaneYes
SarahYes