Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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]
Saturday Lifting (No Measure)
For Saturdays, you will have 3 options depending on how you are feeling physically and mentally. See Athlete Notes for options.
Athletes Notes
Option A
Snatch: Build to a 9-9.5/10 RPE
Clean and jerk: Build to a 9-9.5/10 RPE
Percentage doesn’t matter! Your 60% could feel like a 9/10 RPE and that’s ok! This option is for our intuitive athletes that are genuinely connected to their body and trust themselves to pick weights that support how their body is feeling THAT day.
Option B
Power Snatch Waves:
1 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 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
Power Clean + Push Jerk Waves:
1 Power Clean + Push Jerk @ 6.5/10 RPE
1 Power Clean + Push Jerk @ 7/10 RPE
1 Power Clean + Push Jerk @ 7.5/10 RPE
1 Power Clean + Push Jerk @ 7/10 RPE
1 Power Clean + Push Jerk @ 7.5/10 RPE
1 Power Clean + Push Jerk @ 8/10 RPE
1 Power Clean + Push Jerk @ 7.5/10 RPE
1 Power Clean + Push Jerk @ 8/10 RPE
1 Power Clean + Push Jerk @ 8.5/10 RPE
1 Power Clean + Push Jerk @ 9/10 RPE
This is a great option for the days when your legs are tired, and SPEED and SNAPPINESS are your goal and focus for the day.
Option C
Snatch: Slowly build up to 70-80% and hit for 5 PERFECT singles
Clean and Jerk: Slowly build up to 70-80% and hit for 5 perfect singles.
This is a great day for those who want the goal to be CONSISTENCY for the day. Can you make every single rep look exactly the same? If your rep is not satisfactory, don’t count it towards your 5 sets. Repeat a set and make it better!
Snatch
Snatch 1×1 (Option A)
Build to a 9-9.5/10 RPE
Athletes Notes
Demo Videos
Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Snatch @6.5/10 RPE
-rest as needed-
Set 2:
2 Snatch @7/10 RPE
-rest as needed-
Set 3:
1 Snatch @7.5/10 RPE
-rest as needed-
Set 4:
1 Snatch @8/10 RPE
-rest as needed-
Set 5:
1 Snatch @8.5/10 RPE
-rest as needed-
Set 6:
1 Snatch @9/10 RPE
-rest as needed-
Set 7:
1 Snatch @9-9.5/10 RPE
Clean and Jerk
Clean & Jerk 1×1 (Option A)
Build to a 9-9.5/10 RPE
Athletes Notes
Demo Videos
Clean and Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Clean and Jerk @6.5/10 RPE
-rest as needed-
Set 2:
2 Clean and Jerk @7/10 RPE
-rest as needed-
Set 3:
1 Clean and Jerk @7.5/10 RPE
-rest as needed-
Set 4:
1 Clean and Jerk @8/10 RPE
-rest as needed-
Set 5:
1 Clean and Jerk @8.5/10 RPE
-rest as needed-
Set 6:
1 Clean and Jerk @9/10 RPE
-rest as needed-
Set 7:
1 Clean and Jerk @9-9.5/10 RPE
Power Snatch
Snatch 10×1 (Option B)
1 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 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
Athletes Notes
Demo Videos
Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Power Snatch @ 6.5/10 RPE
-rest as needed-
Set 2:
1 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 @ 7/10 RPE
-rest as needed-
Set 5:
1 Power Snatch @ 7.5/10 RPE
-rest as needed-
Set 6:
1 Power Snatch @ 8/10 RPE
-rest as needed-
Set 7:
1 Power Snatch @ 7.5/10 RPE
-rest as needed-
Set 8:
1 Power Snatch @ 8/10 RPE
-rest as needed-
Set 9:
1 Power Snatch @ 8.5/10 RPE
-rest as needed-
Set 10:
1 Power Snatch @ 9/10 RPE
Power Clean + Push Jerk
Clean & Jerk 10×1 (Option B)
1 Power Clean + Push Jerk @ 6.5/10 RPE
1 Power Clean + Push Jerk @ 7/10 RPE
1 Power Clean + Push Jerk @ 7.5/10 RPE
1 Power Clean + Push Jerk @ 7/10 RPE
1 Power Clean + Push Jerk @ 7.5/10 RPE
1 Power Clean + Push Jerk @ 8/10 RPE
1 Power Clean + Push Jerk @ 7.5/10 RPE
1 Power Clean + Push Jerk @ 8/10 RPE
1 Power Clean + Push Jerk @ 8.5/10 RPE
1 Power Clean + Push Jerk @ 9/10 RPE
Athletes Notes
Demo Videos
Clean and Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
-rest as needed-
Set 2:
1 Power Clean + 1 Push Jerk @ 7/10 RPE
-rest as needed-
Set 3:
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
-rest as needed-
Set 4:
1 Power Clean + 1 Push Jerk @ 7/10 RPE
-rest as needed-
Set 5:
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
-rest as needed-
Set 6:
1 Power Clean + 1 Push Jerk @ 8/10 RPE
-rest as needed-
Set 7:
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
-rest as needed-
Set 8:
1 Power Clean + 1 Push Jerk @ 8/10 RPE
-rest as needed-
Set 9:
1 Power Clean + 1 Push Jerk @ 8.5/10 RPE
-rest as needed-
Set 10:
1 Power Clean + 1 Push Jerk @ 9/10 RPE
Snatch
Snatch 5×1 (Option C)
Slowly build up to 70-80% and hit for 5 PERFECT singles
Athletes Notes
Demo Videos
Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Snatch @150lb
-rest as needed-
Set 2:
1 Snatch @150lb
-rest as needed-
Set 3:
1 Snatch @150lb
-rest as needed-
Set 4:
1 Snatch @150lb
-rest as needed-
Set 5:
1 Snatch @150lb
*Based off of 200lb 1RM Snatch.
Clean and Jerk
Clean & Jerk 5×1 (Option C)
Slowly build up to 70-80% and hit for 5 perfect singles
Athletes Notes
Demo Videos
Clean and Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Clean and Jerk @150lb
-rest as needed-
Set 2:
1 Clean and Jerk @150lb
-rest as needed-
Set 3:
1 Clean and Jerk @150lb
-rest as needed-
Set 4:
1 Clean and Jerk @150lb
-rest as needed-
Set 5:
1 Clean and Jerk @150lb
*Based off of 200lb 1RM Clean and Jerk.