THE ARMS BEND--THE POWER ENDS!!!

The Burgener 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.

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. Free CrossFit Journal download.

WOD

Baseline x 3

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

Full recovery between each round. Record 3 different times for comparison.

Exposure Through Repetition

The Burgener warm-up is the foundation for learning all the lifts. It should be done every day with PVC. It can also be done with a light barbell if desired. The burgener warm-up trains the mind and body to move properly for the olympic lifts and reinforces the central principle of jumping and landing with the barbell in a vertical plane. The warm-up is performed specifically with the snatch, but the skills transfer directly to the clean and indirectly to the jerk. These movements have to become second nature before your brain will let you move aggressively under a max load. The burgener warm-up builds the muscle memory that is essential in all heavy lifts.

Day 58 of the Burpee Challenge.

WOD
Squat clean 1-1-1-1-1-1-1 reps