Crossfit Lillington – Mayhem Affiliate – Burgener Strength
COACH BURGENER’S RPE SCALE
RPE 1-4 || Very light to light effort
RPE 5-6 || Could do 4 to 6 more repetitions
RPE 7 || Could do 3 more repetitions
RPE 7.5 || Could definitely do 2 more repetitions, chance at 3
RPE 8 || Could do 2 more repetitions
RPE 8.5 || Could definitely do 1 more repetition, chance at 2
RPE 9 || Could do 1 more repetition
RPE 9.5 || Could not do more reps, could do slightly more load
RPE 10 || Could not do more reps or more load
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Warm Up (No Measure)
1. Crossover Symmetry or Banded 7’s
2. Mayhem Hip Halo Activation
3. Barbell Prep:
– Burgener snatch warm-up
– Snatch skill transfer exercises
– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Successory (Checkmark)
3 Sets
50ft PVC Pipe Hanging Banded Kettlebell Overhead Walk
50ft 90 Degree Single Arm Kettlebell Upside Down Carry
5 Crossover Symmetry: I,T,Y’s at each position
Snatch Balance (5 Rounds for weight)
5 Sets: 3 Reps
3 Snatch Balance @ 6/10 RPE
3 Snatch Balance @ 6/10 RPE
3 Snatch Balance @ 6/10 RPE
3 Snatch Balance @ 6/10 RPE
3 Snatch Balance @ 6/10 RPE
Power Snatch (5 Rounds for weight)
5 Sets: 3 Reps
3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6/10 RPE