Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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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
** full details in coach notes **
Coaches Notes
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats
3. Barbell Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2”, 4”, 6”
Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
3) [3x High Hang Snatch + 3x Hang Snatch + 3x Snatch]
Above The Knee Muscle Snatch + Snatch Drop
Above The Knee Muscle Snatch + Snatch Drop 4×4
2 Above The Knee Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE
2 Above The Knee Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE
2 Above The Knee Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE
2 Above The Knee Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE
Athletes Notes
Demo Videos
Above the Knee Muscle Snatch + Snatch Drop
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
2 Above The Knee Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE
-rest as needed-
Set 2:
2 Above The Knee Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE
-rest as needed-
Set 3:
2 Above The Knee Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE
-rest as needed-
Set 4:
2 Above The Knee Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE
Power Snatch
Power Snatch 3-2-1-1-1-1-1
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8.5/10 RPE
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 10/10 RPE
Athletes Notes
Demo Videos
Power Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Power Snatch @ 6/10 RPE
-rest as needed-
Set 2:
2 Power Snatch @ 7/10 RPE
-rest as needed-
Set 3:
1 Power Snatch @ 7.5/10 RPE
-rest as needed-
Set 4:
1 Power Snatch @ 8/10 RPE
-rest as needed-
Set 5:
1 Power Snatch @ 8.5/10 RPE
-rest as needed-
Set 6:
1 Power Snatch @ 9/10 RPE
-rest as needed-
Set 7:
1 Power Snatch @ 10/10 RPE
Snatch Push Press + Overhead Squat
Snatch Push Press + Overhead Squat 4-3-2-4-3-2
3 Snatch Push Press + 1 Overhead Squat @ 6.5/10 RPE
2 Snatch Push Press + 1 Overhead Squat @ 7/10 RPE
1 Snatch Push Press + 1 Overhead Squat @ 7.5/10 RPE
3 Snatch Push Press + 1 Overhead Squat @ 7/10 RPE
2 Snatch Push Press + 1 Overhead Squat @ 8/10 RPE
1 Snatch Push Press + 1 Overhead Squat @ 9/10 RPE
Athletes Notes
Demo Videos
Snatch Push Press + Overhead Squat
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Snatch Push Press + 1 Overhead Squat @ 6.5/10 RPE
-rest as needed-
Set 2:
2 Snatch Push Press + 1 Overhead Squat @ 7/10 RPE
-rest as needed-
Set 3:
1 Snatch Push Press + 1 Overhead Squat @ 7.5/10 RPE
-rest as needed-
Set 4:
3 Snatch Push Press + 1 Overhead Squat @ 7/10 RPE
-rest as needed-
Set 5:
2 Snatch Push Press + 1 Overhead Squat @ 8/10 RPE
-rest as needed-
Set 6:
1 Snatch Push Press + 1 Overhead Squat @ 9/10 RPE