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
Successory (Optional) (Checkmark)
3 Sets
10 Double Dumbbell Alternating Jumping Lunges (each leg)
10 Supinated Grip Ring Rows (feet elevated if you need more of a challenge)
10 SLOW Heel Elevated Goblet Squats
Athletes Notes
Double Dumbbell Alternating Jumping Lunges
Supinated Grip Ring Rows
Heel Elevated Goblet Squats
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 @ 68% 1 RM Snatch
2 Snatch Push Press + 2 Pause Overhead Squat @ 70% 1 RM Snatch
2 Snatch Push Press + 2 Pause Overhead Squat @ 73% 1 RM Snatch
1 Snatch Push Press + 1 Pause Overhead Squat @ 75-78% 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 @135lb
-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 @145lb
-rest as needed-
Set 5:
1 Snatch Push Press + 1 Pause Overhead Squat @155lb
*Based off of 200lb 1RM Snatch
Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
2 Power Snatch @ 63% 1 RM Power Snatch
1 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 63% 1 RM Power Snatch
2 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
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 @120lb
-rest as needed-
Set 2:
2 Power Snatch @125lb
-rest as needed-
Set 3:
1 Power Snatch @130lb
-rest as needed-
Set 4:
3 Power Snatch @125lb
-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
Squat Snatch
For Time:
5 Squat Snatch @ 135/95# or 65-70% 1RM Snatch
4 Squat Snatch @ 155/105# or 70-75% 1RM Snatch
3 Squat Snatch @ 165/115# or 75-80% 1RM Snatch
2 Squat Snatch @ 185/135# or 80-85% 1RM Snatch
1 Squat Snatch @ 225/155# or 85-90% 1RM Snatch
*Rest 3-5 Min and then repeat for 3 total sets
**The goal is to cycle these or perform fast singles.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
For Time:
5 Squat Snatch @135lb
4 Squat Snatch @145lb
3 Squat Snatch @155lb
2 Squat Snatch @165lb
1 Squat Snatch @175lb
-Rest 3-5 Min-
Repeat
-Rest 3-5 Min-
Repeat
*Based off of 200lb 1RM Snatch.