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 Singles from here:
youtu.be/JixHSE84RoM
and then we’re doing the Snatch Pulls from here:
youtu.be/1qV0XrxuNUs?t=64
and we’re finishing with the weighted pull-ups from here:
youtu.be/0bq10rHcS0w?t=105
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
2 Sets
3 Snatch @75-80% 1RM Snatch
3 Sets
2 Snatch @85-85+% 1RM Snatch
*Rest 2 minutes 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
Snatch
Example Sets
Set 1:
1 Snatch @155lb
1 Snatch @155lb
1 Snatch @155lb
-rest 2 minutes-
Set 2:
1 Snatch @155lb
1 Snatch @155lb
1 Snatch @155lb
-rest 2 minutes-
Set 3:
1 Snatch @170lb
1 Snatch @170lb
-rest 2 minutes-
Set 4:
1 Snatch @170lb
1 Snatch @170lb
-rest 2 minutes-
Set 5:
1 Snatch @170lb
1 Snatch @170lb
*Based on a 200lb 1RM Snatch.
Snatch Pull
4 Sets
4 Snatch Pull @105-110% 1 RM Snatch
*Done as singles.
**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:
Snatch Pull @210lb
Snatch Pull @210lb
Snatch Pull @210lb
Snatch Pull @210lb
-rest as needed-
Set 2:
Snatch Pull @210lb
Snatch Pull @210lb
Snatch Pull @210lb
Snatch Pull @210lb
-rest as needed-
Set 3:
Snatch Pull @210lb
Snatch Pull @210lb
Snatch Pull @210lb
Snatch Pull @210lb
-rest as needed-
Set 4:
Snatch Pull @210lb
Snatch Pull @210lb
Snatch Pull @210lb
Snatch Pull @210lb
*Based on a 200lb 1RM Snatch.
Wide Grip Weighted Pull Up (5 Rounds for weight)
5 Sets (Done as giant sets)
5 Wide Grip Weighted Pull Up
12 Dumbbell Front Raise
12 Dumbbell Lateral Raise
-Rest as needed-
-Then-
30 Wide Grip Strict Pull Ups (You can use a band)
30 Behind the Neck Lat Pull Down or Banded Seated Lat Pull Down
*Score the Wide Grip Weighted Pull Up. Weights of Raises and Lat Pull Down in notes.
Athletes Notes
Wide Grip Weighted Pull Ups
Dumbbell Front Raises
Dumbbell Lateral Raises
Behind the Neck Lat Pull Down
Seated Banded Lat Pulldowns