Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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
Power Snatch
Every 30 seconds for 10 minutes:
1 Power Snatch @ 60% 1RM Power Snatch
1 Power Snatch @ 60% 1RM
1 Power Snatch @ 60% 1RM
1 Power Snatch @ 65% 1RM
1 Power Snatch @ 65% 1RM
1 Power Snatch @ 65% 1RM
1 Power Snatch @ 70% 1RM
1 Power Snatch @ 70% 1RM
1 Power Snatch @ 70% 1RM
1 Power Snatch @ 75% 1RM
1 Power Snatch @ 75% 1RM
1 Power Snatch @ 75% 1RM
1 Power Snatch @ 80% 1RM
1 Power Snatch @ 80% 1RM
1 Power Snatch @ 80% 1RM
1 Power Snatch @ 80+% 1RM
1 Power Snatch @ 80+% 1RM
1 Power Snatch @ 80+% 1RM
1 Power Snatch @ 75% 1RM
1 Power Snatch @ 75% 1RM
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch
Example Sets
@0:00
1 Power Snatch @120lb
@:30
1 Power Snatch @120lb
@1:00
1 Power Snatch @120lb
@1:30
1 Power Snatch @130lb
@2:00
1 Power Snatch @130lb
@2:30
1 Power Snatch @130lb
@3:00
1 Power Snatch @140lb
@3:30
1 Power Snatch @140lb
@4:00
1 Power Snatch @140lb
@4:30
1 Power Snatch @150lb
@5:00
1 Power Snatch @150lb
@5:30
1 Power Snatch @150lb
@6:00
1 Power Snatch @160lb
@6:30
1 Power Snatch @160lb
@7:00
1 Power Snatch @160lb
@7:30
1 Power Snatch @165lb
@8:00
1 Power Snatch @165lb
@8:30
1 Power Snatch @165lb
@9:00
1 Power Snatch @150lb
@9:30
1 Power Snatch @150lb
*Based off of 200lb 1RM Power Snatch.
Power Clean + Split Jerk
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Split Jerk @ 60% 1RM Power Clean and Jerk
1 Power Clean + 1 Split Jerk @ 60% 1RM
1 Power Clean + 1 Split Jerk @ 60% 1RM
1 Power Clean + 1 Split Jerk @ 65% 1RM
1 Power Clean + 1 Split Jerk @ 65% 1RM
1 Power Clean + 1 Split Jerk @ 65% 1RM
1 Power Clean + 1 Split Jerk @ 70% 1RM
1 Power Clean + 1 Split Jerk @ 70% 1RM
1 Power Clean + 1 Split Jerk @ 70% 1RM
1 Power Clean + 1 Split Jerk @ 75% 1RM
1 Power Clean + 1 Split Jerk @ 75% 1RM
1 Power Clean + 1 Split Jerk @ 75% 1RM
1 Power Clean + 1 Split Jerk @ 80% 1RM
1 Power Clean + 1 Split Jerk @ 80% 1RM
1 Power Clean + 1 Split Jerk @ 80% 1RM
1 Power Clean + 1 Split Jerk @ 80+% 1RM
1 Power Clean + 1 Split Jerk @ 80+% 1RM
1 Power Clean + 1 Split Jerk @ 80+% 1RM
1 Power Clean + 1 Split Jerk @ 70-75% 1RM
1 Power Clean + 1 Split Jerk @ 70-75% 1RM
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Split Jerk
Accessory (Checkmark)
3 Sets
1:00 Single Arm Plank Hold (:30 each side)
:40 Paloff Press Hold (:20 each side)
:30 Double Kettlebell Overhead Hold
Athletes Notes
Plank – done with 1 arm off ground, reaching out in front of you for :30 on each side
Paloff Hold – :20 hold on each side
Double Kettlebell Overhead Hold