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
Snatch Pull + Power Snatch + Squat Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 60% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 68% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70+% 1 RM Snatch
*I want these to be “touch n go”. No putting the barbell down.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pull + Power Snatch to a Quarter Squat + Power Snatch to Parallel + Squat Snatch
3 Position Pause Snatch Deadlift
1x 3 Position Pause Snatch Deadlift @ 85% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch
*Positions are: pause 1 inch off the floor, above the knee and mid thigh for 3 seconds at each position.
**Use straps.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
3 Position Pause Snatch Deadlift to 1”, above knee and mid thigh
Example Sets
Set 1:
3 Position Pause Snatch Deadlift @170lb
-rest as needed-
Set 2:
3 Position Pause Snatch Deadlift @170lb
-rest as needed-
Set 3:
3 Position Pause Snatch Deadlift @175lb
-rest as needed-
Set 4:
3 Position Pause Snatch Deadlift @175lb
-rest as needed-
Set 5:
3 Position Pause Snatch Deadlift @180lb
*Based off of 200lb 1RM Snatch.
Dumbbell Bench Press + Chin Up + Ring Support (4 Rounds for time)
4 Sets
5x 3 Position Pause Dumbbell Bench Press
5 Chin ups w/:10 pause at the bottom of each rep
:30-:40 Ring Support (Perform 2 ring dips every :10 if the ring support alone is too easy)
*Rest 1:30-2:00 between sets.
*3 Positions are: full lock out, mid way down, bottom.
Athletes Notes
3 Position Pause Dumbbell Bench Press Top, middle and bottom
Chin Up with Pause at the Bottom – 10 seconds at the bottom
RIng Support Pulses – no pulses and add Strict Ring Dip if needed.