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January 9, 2008
Burgener Warm-Up, Part 1
Dip Shrug Pull
Dip Shrug High Pull
Muscle Snatch
As you may have noticed, Nicole and I have thrown the Burgener Warm-Up (BWU) at you on a near-daily basis this past week or so. There is a method to our madness, and that's the topic of this post (along with two other posts to come).
Before we get into the nuts and bolts of the BWU, I want to state up front that our version of the BWU is slightly different than the official BWU that's out there on the CrossFit national site:
As you can see in the videos above, the official BWU is comprised of 5 steps (the first three are identical to our version of the BWU):
1. Dip shrug pull
2. Dip shrug high pull
3. Muscle snatch
4. Snatch drop
5. Hang power snatch
Each of the above exercises is performed for three reps.
We've seen versions of the BWU that are longer than the one we're currently doing at CFO, by the way. Ours is a nice compromise between the official BWU and a longer, more drawn out version.
Our version is comprised of seven steps:
1. Dip shrug pull
2. Dip shrug high pull
3. Muscle snatch
4. Pressing snatch balance
5. Heaving snatch balance
6. Snatch balance
7. Hang snatch (or hang power snatch if depth is an issue)
The primary difference between our version and the official version is that we've taken step 4 from the BWU, the snatch drop, and spread it out over three different skill transfer exercises (steps 4, 5, and 6 in our version, the snatch balance exercises).
In the photo sequence above, Nicole performs the first three movements of the CFO BWU: the dip shrug pull, the dip shrug high pull, and the muscle snatch. For each move, we show the start and the finish positions.
Although this post has already taken up a lot of real estate, I want to answer a question that many of you may have: Why are we doing this?
I'll expand on the answers to this question in the final post on the Burgener Warm-Up (remember, there will be three of these posts in total), but for now, let me just list the reasons:
1. The BWU is an excellent warm-up progression in general.
2. The BWU provides a direct skill transfer for the clean and the snatch.
3. The BWU provides an indirect skill transfer for any movement that has us extending the hip and leg to generate momentum, whether against an external object (such as a barbell) or with our own body (vertical jump). The skill development gained via the BWU applies as much to push jerks, thrusters, wall ball shots, and box jumps as it does to the snatch and clean.
Post your early impressions, experiences, and opinions regarding the BWU to comments.
*****REMINDER*****
There will be no 7pm class this Friday, Jan 11.
Posted by Mike Minium at January 9, 2008 9:52 PM
Comments
Mike and Nicole:
Thanks for posting this! I think the BWU is great--an opportunity to develop muscle memory without weight and to practice every day!
I know I will need to actually be on time in order to benefit from this warm up...
Posted by: Laura at January 9, 2008 11:08 PM
Outstanding article guys, thanks.
Posted by: Maximus @ CF East Bay at January 10, 2008 5:38 AM
Nice snatch!
Posted by: Tamara at January 10, 2008 10:54 AM
Tamara, hardi hardi har....too bad I don't also have a rack like yours!
Posted by: Nicole Okumu at January 10, 2008 6:29 PM
Great post and glad to be using this progression in our warm ups.
Posted by: Laurent Frat / Lau / loʊ at January 10, 2008 7:52 PM
that's a lotta steps, coach.
Posted by: Joe P at January 10, 2008 9:09 PM
Thanks Nicole, my rack is solid but you have a nice progression to a very clean snatch ;)
Posted by: Tamara at January 10, 2008 11:03 PM
Thanks Nicole, my rack is solid but you have a nice progression to a very clean snatch ;)
Posted by: Tamara at January 10, 2008 11:10 PM
Nicole...really, you can't wear those red shoes with a snatch like that.
Posted by: angela at January 11, 2008 3:08 PM