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 + Hang Snatch + Overhead Squat complex from here:
youtu.be/7iQPEt39ajU?t=14
and then we’re doing the Bulgarian Split Squat complex from here:
youtu.be/KFy0XfdYNEY?t=52
and we’re finishing with the chin up complex from here:
youtu.be/c3ambE19Jxw?t=74
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 + Overhead Squat
2 Sets
Snatch + Hang Snatch + Overhead Squat @73-78% 1 RM Snatch
3 Sets
Snatch + Hang Snatch + Overhead Squat @80-83+% 1RM Snatch
*Rest 2 minutes between sets.
**Touch and go reps.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch + Hang Snatch + Overhead Squat
Example Sets
Set 1:
Snatch + Hang Snatch + Overhead Squat @145lb
-rest 2 minutes-
Set 2:
Snatch + Hang Snatch + Overhead Squat @145lb
-rest 2 minutes-
Set 3:
Snatch + Hang Snatch + Overhead Squat @160lb
-rest 2 minutes-
Set 4:
Snatch + Hang Snatch + Overhead Squat @160lb
-rest 2 minutes-
Set 5:
Snatch + Hang Snatch + Overhead Squat @165lb
*Based on a 200lb 1RM Snatch.
Double Kettlebell Front Rack Bulgarian Split Squats + Hip Extension (4 Rounds for weight)
3-4 Sets
7 Double Kettlebell Front Rack Bulgarian Split Squats (each leg)
10 Hip Extension w/10 second pause at the top on last rep
*Rest 2-3 minutes between sets.
Athletes Notes
Double Kettlebell Front Rack Bulgarian Split Squats
Hip Extension
Weighted Strict Chin Up (5 Rounds for weight)
5 Sets
3 Weighted Chin Up (work up to a heavy set of 3)
10 Wide Grip Barbell Bicep Curl
*Rest 1:30-2:00 minutes between sets.
-Then-
3 Sets
0:30 Chin Up Hold
*Perform 1 Chin up every 10 seconds.
*Score is Weighted Chin Up. Barbell Bicep Curl weight in notes.
Athletes Notes
Weighted Chin Ups
Barbell Bicep Curl
Chin Ups