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
14 Alternating Barbell Back Rack Jumping Lunges
10 Foot Elevated Ring Rows
20 Rotational Wall Ball Throws (10 each side)
Athletes Notes
Alternating Barbell Back Rack Jumping Lunges
Elevated Ring Row
Rotational Wall/Med Ball Throws
Muscle Snatch + Snatch Drop
3 Muscle Snatch + 3 Snatch Drop @ 5/10 RPE
3 Muscle Snatch + 3 Snatch Drop @ 5/10 RPE
3 Muscle Snatch + 3 Snatch Drop @ 5/10 RPE
Athletes Notes
Demo Videos
Muscle Snatch + Snatch Drop
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Muscle Snatch + 3 Snatch Drop @ 5/10 RPE
-rest as needed-
Set 2:
3 Muscle Snatch + 3 Snatch Drop @ 5/10 RPE
-rest as needed-
Set 3:
3 Muscle Snatch + 3 Snatch Drop @ 5/10 RPE
3-Position Power Snatch
High Hang Power Snatch + Hang Power Snatch + Power Snatch
3 Position Power Snatch (Floor, Above the Knee, High Hang)
3 Position Power Snatch @ 55% 1 RM Power Snatch
3 Position Power Snatch @ 60% 1 RM Power Snatch
3 Position Power Snatch @ 65% 1 RM Power Snatch
3 Position Power Snatch @ 68% 1 RM Power Snatch
3 Position Power Snatch @ 70% 1 RM Power Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
3 Position Power Snatch Floor, Above the Knee, High Hang
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Position Power Snatch @110lb
-rest as needed-
Set 2:
3 Position Power Snatch @120lb
-rest as needed-
Set 3:
3 Position Power Snatch @130lb
-rest as needed-
Set 4:
3 Position Power Snatch @135lb
-rest as needed-
Set 5:
3 Position Power Snatch @140lb
*Based off of 200lb 1RM Power Snatch
Snatch Balance
Take 10 minutes or 5 singles to build to a heavy Snatch Balance for the day. (Practice making bigger jumps)
-Then-
Take 80% of that 1 RM and hit for 3 singles.
*Score heavy Snatch Balance and 80% weight.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Balance
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Snatch Balance @95lb
-rest as needed-
Set 2:
1 Snatch Balance @115lb
-rest as needed-
Set 3:
1 Snatch Balance @135lb
-rest as needed-
Set 4:
1 Snatch Balance @155lb
-rest as needed-
Set 5:
1 Snatch Balance @175lb
-rest as needed-
Set 6:
1 Snatch Balance @140lb
-rest as needed-
Set 7:
1 Snatch Balance @140lb
-rest as needed-
Set 8:
1 Snatch Balance @140lb
*Based off of 200lb 1RM Snatch Balance