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”
C) [3x High Hang Snatch + 3x Hang Snatch + 3x Snatch]
High Hang Pause Snatch
High Hang Pause Snatch 3-3-3-2-2
3 High Hang Pause Snatch @ 60% 1 RM Snatch
3 High Hang Pause Snatch @ 65% 1 RM Snatch
3 High Hang Pause Snatch @ 68% 1 RM Snatch
2 High Hang Pause Snatch @ 70% 1 RM Snatch
2 High Hang Pause Snatch @ 70-72% 1 RM Snatch
*Pause for 3 seconds in the bottom of the squat.
Demo Videos
High Hang Pause Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 High Hang Pause Snatch @120lb
-rest as needed-
Set 2:
3 High Hang Pause Snatch @130lb
-rest as needed-
Set 3:
3 High Hang Pause Snatch @135lb
-rest as needed-
Set 4:
2 High Hang Pause Snatch @140lb
-rest as needed-
Set 5:
2 High Hang Pause Snatch @145lb
*Based off of 200lb 1 RM Snatch.
Snatch Push Press + Pause Overhead Squat
Snatch Push Press + Pause Overhead Squat 6-5-4-4-4
3 Snatch push press + 3 Pause Overhead Squat @ 55% 1 RM Snatch
3 Snatch push press + 2 Pause Overhead Squat @ 60% 1 RM Snatch
3 Snatch push press + 1 Pause Overhead Squat @ 65% 1 RM Snatch
3 Snatch push press + 1 Pause Overhead Squat @ 70% 1 RM Snatch
3 Snatch push press + 1 Pause Overhead Squat @ 70-73% 1 RM Snatch
*Pause for 3 seconds in the bottom of the squat.
Demo Videos
Snatch Push Press + Pause OHS
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Snatch push press + 3 Pause Overhead Squat @110lb
-rest as needed-
Set 2:
3 Snatch push press + 2 Pause Overhead Squat @120lb
-rest as needed-
Set 3:
3 Snatch push press + 1 Pause Overhead Squat @130lb
-rest as needed-
Set 4:
3 Snatch push press + 1 Pause Overhead Squat @140lb
-rest as needed-
Set 5:
3 Snatch push press + 1 Pause Overhead Squat @145lb
*Based off of 200lb 1RM Snatch.