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]
Slow Snatch Deadlift + Hang Pause Snatch + Snatch
Slow Snatch Deadlift + Hang Pause Snatch + Snatch 5×3
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 60% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 65% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 68% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 70% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 72-72+% 1 RM Snatch
*Slow Snatch Deadlift : 5 second ascent
*Hang Pause Snatch: Pause for 2 seconds in the receive.
Athletes Notes
Demo Videos
Slow Snatch Deadlift + Hang Pause Snatch + Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @120lb
-rest as needed-
Set 2:
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @130lb
-rest as needed-
Set 3:
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @135lb
-rest as needed-
Set 4:
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @140lb
-rest as needed-
Set 5:
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @145lb
*Based off of 200lb 1RM Snatch
Pause Snatch Balance + Snatch Balance + Overhead Squat
Pause Snatch Balance + Snatch Balance + Overhead Squat 4×3
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @ 68% 1 RM Snatch
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @ 73% 1 RM Snatch
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @ 75% 1 RM Snatch
*Pause Snatch Balance: Pause for 2 seconds in the receive.
Athletes Notes
Demo Videos
Pause Snatch Balance + Snatch Balance + Overhead Squat
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @135lb
-rest as needed-
Set 2:
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @140lb
-rest as needed-
Set 3:
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @145lb
-rest as needed-
Set 4:
1 Pause Snatch Balance + 1 Snatch Balance + 1 Overhead Squat @145lb
*Based off of 200lb 1RM Snatch.