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
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
3 Minutes (Every Minute on the minute)
Min 1-3: 1 Snatch @ 68% 1RM Snatch
3 Minutes (Every Minute on the minute)
Min 3-6: 1 Snatch @ 73-75% 1RM Snatch
3 Minutes (Every Minute on the minute)
Min 7-9: 1 Snatch @ 78-80% 1RM Snatch
3 Minutes (Every Minute on the minute)
Min 10-12: 1 Snatch @ 83-88% 1RM Snatch
Demo Video
Snatch
Clean and Jerk
3 Minutes (Every Minute on the minute)
Min 1-3: 1 Clean and Jerk @ 68% 1RM Clean and Jerk
3 Minutes (Every Minute on the minute)
Min 3-6: 1 Clean and Jerk @ 73-75% 1RM Clean and Jerk
3 Minutes (Every Minute on the minute)
Min 7-9: 1 Clean and Jerk @ 78-80% 1RM Clean and Jerk
3 Minutes (Every Minute on the minute)
Min 10-12: 1 Clean and Jerk @ 83-88% 1RM Clean and Jerk
Demo Video
Clean and Jerk