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 power snatch + overhead squat complex from here:
youtu.be/u_is5g47gxE?t=8
and then we’re doing the clean singles from here:
youtu.be/KFy0XfdYNEY?t=9
and we’re finishing with the knee health from here:
youtu.be/u_is5g47gxE?t=60
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 + Overhead Squat
12 minutes to build to a heavy set of 1 Power Snatch + 2 Overhead Squat
– Then-
7 Minutes (Every 30 seconds)
1 Power Snatch + 1 Overhead Squat @75-75+% of heavy set from 12 minutes.
*Score weight for heavy set. Score weights for 14 sets in notes.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch + OHS
Example Sets
Take 12 minutes to build to a heavy set of 1 Power Snatch + 2 Overhead Squat
-rest as needed-
@ 0:00
1 Power Snatch + 1 Overhead Squat @155lb
@ 0:30
1 Power Snatch + 1 Overhead Squat @155lb
@ 1:00
1 Power Snatch + 1 Overhead Squat @155lb
@ 1:30
1 Power Snatch + 1 Overhead Squat @155lb
@ 2:00
1 Power Snatch + 1 Overhead Squat @155lb
@ 2:30
1 Power Snatch + 1 Overhead Squat @155lb
@ 3:00
1 Power Snatch + 1 Overhead Squat @155lb
@ 3:30
1 Power Snatch + 1 Overhead Squat @155lb
@ 4:00
1 Power Snatch + 1 Overhead Squat @155lb
@ 4:30
1 Power Snatch + 1 Overhead Squat @155lb
@ 5:00
1 Power Snatch + 1 Overhead Squat @155lb
@ 5:30
1 Power Snatch + 1 Overhead Squat @155lb
@ 6:00
1 Power Snatch + 1 Overhead Squat @155lb
@ 6:30
1 Power Snatch + 1 Overhead Squat @155lb
*Based on a 200lb Power Snatch + 2 Overhead Squat.
Clean
2 Sets
3 Clean @78-80% 1RM Clean
3 Sets
3 Clean @83-85%
*Rest as needed between sets.
**Done as singles for all reps.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean
Example Sets
Set 1:
1 Clean @155lb
1 Clean @155lb
1 Clean @155lb
-rest as needed-
Set 2:
1 Clean @155lb
1 Clean @155lb
1 Clean @155lb
-rest as needed-
Set 3:
1 Clean @170lb
1 Clean @170lb
1 Clean @170lb
-rest as needed-
Set 4:
1 Clean @170lb
1 Clean @170lb
1 Clean @170lb
-rest as needed-
Set 5:
1 Clean @170lb
1 Clean @170lb
1 Clean @170lb
*Based on a 200lb 1RM Clean.
Knee Health (Checkmark)
3 Sets
5 Heel Elevated Deep Lunge (each side)
0:30 Pogo Jump
10 Toe Elevated Single Arm Dumbbell RDL
7 Heel Elevated Pause Goblet Squat (pause for 2 seconds in the bottom)
Athletes Notes
Dumbbell Front Foot Elevated Deep Lunge
Pogo Jumps
Toe Elevated Single Arm Dumbbell RDL
Heel Elevated Pause Goblet Squat