The BWLA drop progressions

Some of our workouts call for the Burgener warm up, coupled with the BWLA drop progressions. The Burgener warm-up is easily found through a search on any of the popular search engines or by going directly to the CrossFit site, however the BWLA progressions aren't so easy to find.

The progression basically takes the form of a drop into the clean catch position from a standing start with the bar at different heights.

Step 1:

Hold the bar in an overhand grip and pull the bar up to just below the chin. From a standing start position, drop down into the catch position and bring the elbows through. You should now be in the bottom of the front squat. Stand and repeat for a total of three times

Step 2:

Lower the bar to the lower chest (just below the nipple line) and repeat the process.

Step 3:

Lower the bar to just above the navel. Everything else is the same, although you may want to start on your tip-toes.

Step 4:

Lower the bar again, this time to mid-thigh. You will have to bend at the hips and the knee to do this, so you should find yourself in the start position of the hang power clean. This time, bring the hips through and shrug the shoulders (both explosively) before dropping and receiving the bar.

The above progressions can be carried out with PVC bar or an empty Olympic bar depending on the athlete; some athletes prefer to start with the PVC then move to the empty bar as the progressions get lower, some stay with the same bar throughout. As the goal is a dynamic warm-up, all options are acceptable.

I will be posting pictures as a visual representation of the process once they have been taken ;)