Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Warm Up (No Measure)
1. Crossover Symmetry Activation Plus 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 – all to power position
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
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm up Snatch
Skill Transfer Exercises Snatch
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Slow Snatch Deadlift + Pause Hang Power Snatch + Power Snatch + Overhead Squat
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 5.5/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 6/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 6.5/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 7/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 7.5/10 RPE
*Pause Hang Power Snatch: Pause in receive for 3 seconds.
Athletes Notes
Demo Videos
Slow Snatch Deadlift + Pause Hang Power Snatch + Power Snatch + Overhead Squat
Example Sets
Set 1:
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 5.5/10 RPE
-rest as needed-
Set 2:
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 6/10 RPE
-rest as needed-
Set 3:
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 6.5/10 RPE
-rest as needed-
Set 4:
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 7/10 RPE
-rest as needed-
Set 5:
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 7.5/10 RPE
Pause Snatch Deadlift
5 Sets x 5 Pause Snatch Deadlift + Jump and Shrug @ 85% 1 RM Snatch
*Pause Snatch Deadlift: pause is at mid thigh for 2 seconds.
**Jump and Shrug from the mid thigh position.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Snatch Deadlift at Mid Thigh + Jump and Shrug from Mid Thigh
Example Sets
Set 1:
5 Pause Snatch Deadlift + Jump and Shrug @170lb
-rest as needed-
Set 2:
5 Pause Snatch Deadlift + Jump and Shrug @170lb
-rest as needed-
Set 3:
5 Pause Snatch Deadlift + Jump and Shrug @170lb
-rest as needed-
Set 4:
5 Pause Snatch Deadlift + Jump and Shrug @170lb
-rest as needed-
Set 5:
5 Pause Snatch Deadlift + Jump and Shrug @170lb
*Based off of 200lb 1RM Snatch.
Dumbbell Incline Bench (4 Rounds for weight)
4 Sets
10 Dumbbell Incline Bench Press (HEAVY)
7-10 Chin Up
:30-:45 Ring Support
*Rest 1:30-2:00 between sets.
*Score is only Dumbbell Incline Bench Press weight.
Athletes Notes
Demo Videos
Double Dumbbell Incline Bench Press
Chin Ups
Ring Support Tuck Ups – NO tuck ups