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
Successory (Optional) (Checkmark)
3 Sets
12 Single Arm Dumbbell Split Snatch (Do all 6 reps on the right arm and then all 6 reps on the left arm AND alternate which leg goes forward each rep)
10 Slow Ring Row
20 Kettlebell Goblet Hold Walking Lunge Steps
Athletes Notes
Single Arm Dumbbell Split Snatch
Slow Ring Rows
Kettlebell Goblet Hold Walking Lunge
Snatch Push Press + Pause Overhead Squat
3 Snatch Push Press + 2 Pause Overhead Squat @ 65% 1 RM Snatch
3 Snatch Push Press + 2 Pause Overhead Squat @ 65% 1 RM Snatch
2 Snatch Push Press + 2 Pause Overhead Squat @ 70% 1 RM Snatch
2 Snatch Push Press + 2 Pause Overhead Squat @ 70% 1 RM Snatch
1 Snatch Push Press + 1 Pause Overhead Squat @ 73% 1 RM Snatch
*Pause Overhead Squat: Pause for 3 seconds in the bottom of the squat.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
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 + 2 Pause Overhead Squat @130lb
-rest as needed-
Set 2:
3 Snatch Push Press + 2 Pause Overhead Squat @130lb
-rest as needed-
Set 3:
2 Snatch Push Press + 2 Pause Overhead Squat @140lb
-rest as needed-
Set 4:
2 Snatch Push Press + 2 Pause Overhead Squat @140lb
-rest as needed-
Set 5:
1 Snatch Push Press + 1 Pause Overhead Squat @145lb
*Based off of 200lb 1RM Snatch.
Power Snatch
3 Power Snatch @ 55% 1 RM Power Snatch
2 Power Snatch @ 60% 1 RM Power Snatch
1 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
2 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 70+% 1 RM Power Snatch
*Done as all singles. NO touch and go reps/sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
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 @110lb
-rest as needed-
Set 2:
2 Power Snatch @120lb
-rest as needed-
Set 3:
1 Power Snatch @130lb
-rest as needed-
Set 4:
3 power Snatch @120lb
-rest as needed-
Set 5:
2 Power Snatch @130lb
-rest as needed-
Set 6:
1 Power Snatch @140lb
-rest as needed-
Set 7:
1 Power Snatch @150lb
*Based off of 200lb 1RM Power Snatch.
Power Snatch
2 Times Through
For Time:
10 Power Snatch @ 75lb/55lb or 60-65%
8 Power Snatch @ 95lb/65lb or 65-70%
6 Power Snatch @ 115lb/85lb or 70-75%
4 Power Snatch @ 135lb/95lb or 75-80%
2 Power Snatch @ 155lb/105lb or 80-85%
*Rest 3-5 Min and then repeat.
*The goal is to cycle these or perform fast singles. Score times in notes.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
10 Power Snatch @ 75lb/55lb or 120lb
8 Power Snatch @ 95lb/65lb or 130lb
6 Power Snatch @ 115lb/85lb or 140lb
4 Power Snatch @ 135lb/95lb or 150lb
2 Power Snatch @ 155lb/105lb or 160lb
-Rest 3-5 Min-
Repeat.
*Based off of 200lb 1RM Power Snatch.