Warmup - O-Lift (Bar)
As a part of our warmup routine for sessions that include any olympic lifting, we recommend performing a couple of rounds of the following bar complex routine to suppliment the standard warmup. This routine is called the Burgener Warmup (devised by O-Lift coaching guru Mike Burgener, see Mike’s Gym)
Perform all exercises with the bar only (or a broomstick to scale into it), 3-6 reps of each exercise, focus should be on form. Rest in between exercises if form breaks down.
- Pulls to shrug with straight arms - Down & Up keeping the bar close to the body
- Pulls to Shrug to Elbows high & outside
- Muscle Snatch
- Jump Lands with bar overhead
- Overhead Squats
- Slow Pressing Snatch Balance (Feet in Landing Position)
- Heave Snatch Balance (Feet start in Jumping Position and end in Landing Position
- Statch Balance (Jump Position to Landing Position)
- Snatch
Here is a video showing the Burgener Warmup. If you do not know what these exercises are and/or cannot execute them with correct form then you should not be doing any olympic lifting in your CrossFit workouts! Your CrossFit trainer can substitute other exercises and provide a progressive development of the olympic lifting skills and drills (come along to a techincal session!)