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)
Today we have the power snatch and knee health from this video:
youtu.be/67U6qRWm51g
along with the clean complex from this video:
youtu.be/3CDKImVcdBY?t=10
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
Power Snatch
12 minutes to build to a heavy set of 2 Power Snatch
-Then-
10 Minutes (Every 30 seconds)
1 Power Snatch @73-75% of established double for the day.
*Score weight for heavy double Power Snatch. Score weights for 20 sets in notes.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch
Example Sets
Take 12 minutes to build to a heavy set of 2 Power Snatch.
-rest as needed-
@ 0:00
1 Power Snatch @145lb
@ 0:30
1 Power Snatch @145lb
@ 1:00
1 Power Snatch @145lb
@ 1:30
1 Power Snatch @145lb
@ 2:00
1 Power Snatch @145lb
@ 2:30
1 Power Snatch @145lb
@ 3:00
1 Power Snatch @145lb
@ 3:30
1 Power Snatch @145lb
@ 4:00
1 Power Snatch @145lb
@ 4:30
1 Power Snatch @145lb
@ 5:00
1 Power Snatch @145lb
@ 5:30
1 Power Snatch @145lb
@ 6:00
1 Power Snatch @145lb
@ 6:30
1 Power Snatch @145lb
@ 7:00
1 Power Snatch @145lb
@ 7:30
1 Power Snatch @145lb
@ 8:00
1 Power Snatch @145lb
@ 8:30
1 Power Snatch @145lb
@ 9:00
1 Power Snatch @145lb
@ 9:30
1 Power Snatch @145lb
*Based on a 200lb Set of 2 Power Snatch.
Clean + Front Squat + Power Clean
1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean (touch and go)
1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean + Front Squat + Power Clean
Example Sets
Set 1:
1 Clean + 1 Front Squat + 1 Power Clean @150lb (touch and go)
-rest as needed-
Set 2:
1 Clean + 1 Front Squat + 1 Power Clean @155lb
-rest as needed-
Set 3:
1 Clean + 1 Front Squat + 1 Power Clean @160lb
-rest as needed-
Set 4:
1 Clean + 1 Front Squat + 1 Power Clean @165lb
-rest as needed-
Set 5:
1 Clean + 1 Front Squat + 1 Power Clean @165lb
*Based on a 200lb 1RM Clean.
Knee Health (Checkmark)
3 Sets
100ft Backward Sled Drag (heavy)
30-40 Calf Raises
15-20 Tibia Raise
5 Heel Elevated Pause Air Squat (pause in bottom for 7-10 seconds before standing)
Athletes Notes
Backward Sled Drag with Belt Around Waist
Calf Raises
Tibia Raises
Heel Elevated Pause Air Squats