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 from here:
youtu.be/3J9czmYY9ww?t=20
and then we’re doing the snatch pulls from here:
youtu.be/lYAM5nnV__k?t=45
and we’re finishing with the pull up complex from here:
youtu.be/ESWsqWzMLMo?t=95
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 + Hang Snatch + Snatch
2 Sets
1 Snatch + 1 Hang Snatch + 1 Snatch @70-75% 1RM Snatch (touch and go)
3 Sets
1 Snatch + 1 Hang Snatch + 1 Snatch @78-83% 1RM Snatch
*Rest 2 minutes between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch + Hang Snatch + Snatch
Example Sets
Set 1:
1 Snatch + 1 Hang Snatch + 1 Snatch @140lb
-rest 2 minutes-
Set 2:
1 Snatch + 1 Hang Snatch + 1 Snatch @150lb
-rest 2 minutes-
Set 3:
1 Snatch + 1 Hang Snatch + 1 Snatch @155lb
-rest 2 minutes-
Set 4:
1 Snatch + 1 Hang Snatch + 1 Snatch @160lb
-rest 2 minutes-
Set 5:
1 Snatch + 1 Hang Snatch + 1 Snatch @165lb
*Based on a 200lb 1RM Snatch.
Snatch Pull
5 Sets
3 Snatch Pull @100-105% 1RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pull
Example Sets
Set 1:
3 Snatch Pull @200lb
-rest as needed-
Set 2:
3 Snatch Pull @200lb
-rest as needed-
Set 3:
3 Snatch Pull @210lb
-rest as needed-
Set 4:
3 Snatch Pull @210lb
-rest as needed-
Set 5:
3 Snatch Pull @210lb
*Based on a 200lb 1RM Snatch.
Wide Grip Weighted Pull Up (5 Rounds for weight)
5 Sets
3 Wide Grip Weighted Pull Up
10 Dumbbell Front Raises + 10 Dumbbell Lateral Raises
-rest 1:30-2:00 between sets-
-Then-
25 Wide Grip Strict Pull Up (you can use a band)
25 Behind the Neck Lat Pulldown or Banded Seated Lat Pulldown
Athletes Notes
Wide Grip Weighted Pull Ups
Dumbbell Front Raises
Dumbbell Lateral Raises
Wide Grip Pull Ups
Behind the Neck Lat Pull Down
Seated Banded Lat Pulldowns