Announcements
We will be following the NCFit programming found under the “CrossFit” heading, not “ A Mayhem”…for the next cycle. Get ready to enhance your barbell skills.
Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the snatch complex at the beginning of this video
youtu.be/9qbhXbL0xoc
and then we’re doing the split squat superset from here:
youtu.be/3CDKImVcdBY?t=70
and we’re finishing with the chin up complex from here:
youtu.be/mHCoQNpgV5A?t=108
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
*Demo Videos in Athlete Notes.
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 + Snatch
2x 1 Snatch Pull + 1 Snatch @70-73% 1 RM Snatch
2x 1 Snatch Pull + 1 Snatch @70-73% 1 RM Snatch
2x 1 Snatch Pull + 1 Snatch @75-80% 1 RM Snatch
2x 1 Snatch Pull + 1 Snatch @75-80% 1 RM Snatch
2x 1 Snatch Pull + 1 Snatch @75-80% 1 RM Snatch
*Rest 2 minutes between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pull + Snatch
Example Sets
Set 1:
Snatch Pull + Snatch + Snatch Pull + Snatch @140lb
-rest 2 minutes-
Set 2:
Snatch Pull + Snatch + Snatch Pull + Snatch @140lb
-rest 2 minutes-
Set 3:
Snatch Pull + Snatch + Snatch Pull + Snatch @150lb
-rest 2 minutes-
Set 4:
Snatch Pull + Snatch + Snatch Pull + Snatch @150lb
-rest 2 minutes-
Set 5:
Snatch Pull + Snatch + Snatch Pull + Snatch @150lb
*Based on a 200lb 1RM Snatch.
Dumbbell Bulgarian Split Squat + Seated Hamstring Curl (2 Rounds for weight)
3-4 Sets
7 Double Dumbbell Bulgarian Split Squats @7-8/10 RPE (per leg)
10 Single Leg Seated Hamstring Curl (OR Banded Prone Hamstring Curl) (per side)
-rest 2-3 minutes between sets-
Athletes Notes
Dumbbell Bulgarian Split Squats
Banded Single Leg Seated Hamstring Curls
Weighted Strict Chin Up (Weight)
5 Sets
4 Weighted Chin Up
10 Barbell Bicep Curl
-rest 1:30-2:00 minutes between sets-
-Then-
20 Strict Chin Up (Use a band if needed)
20 Lat Pulldown (OR Seated Banded Lat Pulldowns if you don’t have machine)
*Score the weight of your heaviest set of 4 chin ups.
Athletes Notes
Weighted Chin Ups
Barbell Bicep Curl
Chin Ups
Lat Pulldowns
Seated Banded Lat Pulldowns