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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)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
– 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. 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 Balance
10 Minutes (Every minute on the minute)
Min 1: 1 Snatch Balance @ 65-70% 1RM Snatch Balance
Min 2: 1 Snatch Balance @ 70-73% 1RM Snatch Balance
Min 3: 1 Snatch Balance @ 73-75% 1RM Snatch Balance
Min 4: 1 Snatch Balance @ 70-73% 1RM Snatch Balance
Min 5: 1 Snatch Balance @ 73-75% 1RM Snatch Balance
Min 6: 1 Snatch Balance @ 75-78% 1RM Snatch Balance
Min 7: 1 Snatch Balance @ 73-75% 1RM Snatch Balance
Min 8: 1 Snatch Balance @ 75-78% 1RM Snatch Balance
Min 9: 1 Snatch Balance @ 78-80% 1RM Snatch Balance
Min 10: 1 Snatch Balance @ 80-85% 1RM Snatch Balance
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Balance
Example Sets
Min 1: 1 Snatch Balance @135lb
Min 2: 1 Snatch Balance @140lb
Min 3: 1 Snatch Balance @145lb
Min 4: 1 Snatch Balance @140lb
Min 5: 1 Snatch Balance @150lb
Min 6: 1 Snatch Balance @155lb
Min 7: 1 Snatch Balance @150lb
Min 8: 1 Snatch Balance @155lb
Min 9: 1 Snatch Balance @160lb
Min 10: 1 Snatch Balance @165lb
*Based off of 200lb 1RM Snatch Balance.
Snatch
3 Snatch @ 65-68% 1 RM Snatch
2 Snatch @ 70-73% 1 RM Snatch
1 Snatch @ 73-75% 1 RM Snatch
3 Snatch @ 68-70% 1 RM Snatch
2 Snatch @ 73-75% 1 RM Snatch
1 Snatch @ 75-78% 1 RM Snatch
3 Snatch @ 70-73% 1 RM Snatch
2 Snatch @ 75-78% 1 RM Snatch
1 Snatch @ 80-83% 1 RM Snatch
1 Snatch @ 83-85% 1 RM Snatch
1 Snatch @ 85-88%1 RM Snatch
1 Snatch @ 88-90%1 RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Example Sets
Set 1:
3 Snatch @130lb
-rest as needed-
Set 2:
2 Snatch @140lb
-rest as needed-
Set 3:
1 Snatch @150lb
-rest as needed-
Set 4:
3 Snatch @135lb
-rest as needed-
Set 5:
2 Snatch @150lb
-rest as needed-
Set 6:
1 Snatch @155lb
-rest as needed-
Set 7:
3 Snatch @140lb
-rest as needed-
Set 8:
2 Snatch @150lb
-rest as needed-
Set 9:
1 Snatch @160lb
-rest as needed-
Set 10:
1 Snatch @165lb
-rest as needed-
Set 11:
1 Snatch @170lb
-rest as needed-
Set 12:
1 Snatch @180lb
*Based off of 200lb 1RM Snatch.
Clean and Jerk
2 Clean and Jerk @ 65-68% 1 RM Clean and Jerk
2 Clean and Jerk @ 70-73% 1 RM Clean and Jerk
1 Clean and Jerk @ 73-75% 1 RM Clean and Jerk
2 Clean and Jerk @ 68-70% 1 RM Clean and Jerk
2 Clean and Jerk @ 73-75% 1 RM Clean and Jerk
1 Clean and Jerk @ 75-78% 1 RM Clean and Jerk
2 Clean and Jerk @ 70-73% 1 RM Clean and Jerk
2 Clean and Jerk @ 75-78% 1 RM Clean and Jerk
1 Clean and Jerk @ 80-83% 1 RM Clean and Jerk
1 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
1 Clean and Jerk @ 85-88% 1 RM Clean and Jerk
1 Clean and Jerk @ 88-90%1 RM Clean and Jerk
*Rest as needed between sets
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
Example Sets
Set 1:
2 Clean and Jerk @130lb
-rest as needed-
Set 2:
2 Clean and Jerk @140lb
-rest as needed-
Set 3:
1 Clean and Jerk @150lb
-rest as needed-
Set 4:
2 Clean and Jerk @135lb
-rest as needed-
Set 5:
2 Clean and Jerk @150lb
-rest as needed-
Set 6:
1 Clean and Jerk @155lb
-rest as needed-
Set 7:
2 Clean and Jerk @140lb
-rest as needed-
Set 8:
2 Clean and Jerk @150lb
-rest as needed-
Set 9:
1 Clean and Jerk @160lb
-rest as needed-
Set 10:
1 Clean and Jerk @165lb
-rest as needed-
Set 11:
1 Clean and Jerk @170lb
-rest as needed-
Set 12:
1 Clean and Jerk @180lb
*Based off of 200lb 1RM Clean and Jerk.
Optional: Accessory (3 Rounds for weight)
3 Sets:
15 Back Extension with a 0:30 hold on the last rep (add a barbell if these are too easy)
0:20 Single Arm Kettlebell Hold + 10 Kettlebell Side Bends + 0:20 Single Arm Kettlebell Hold + 10 Kettlebell Side Bends @ 8/10 RPE
0:45 Weighted Forearm Plank
*Rest as needed between sets.
**Score is Weighted Forearm Plank.
Athletes Notes
Demo Video
Barbell Back Extension
if no access to a GHD then perform as Supermans with a 30 second Superman Hold on the last rep
Single Arm Kettlebell Hold – Farmers + Kettlebell Side Bends
Weighted Forearm Plank