Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the Snatch Complex from here:
youtu.be/6pgszWw6BfU
and then we’re doing the Lunges/Hip Ext from here:
youtu.be/IHxCINRGgqA?t=103
and we’re finishing with the chin-ups and curls from here:
youtu.be/D8S4MVaMKpM?t=76
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 + Overhead Squat
2 Sets
1 Snatch + 1 Overhead Squat @80-83% 1 RM Snatch
3 Sets
1 Snatch + 1 Overhead Squat @85-85+% 1RM Snatch
*Rest 2 minutes between sets
**All unbroken reps.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch + Overhead Squat
Example Sets
Set 1:
Snatch + Overhead Squat @160lb
-rest 2 minutes-
Set 2:
Snatch + Overhead Squat @160lb
-rest 2 minutes-
Set 3:
Snatch + Overhead Squat @170lb
-rest 2 minutes-
Set 4:
Snatch + Overhead Squat @170lb
-rest 2 minutes-
Set 5:
Snatch + Overhead Squat @175lb
*Based on a 200lb 1RM Snatch.
Dumbbell Walking Lunge + Weighted Hip Extensions (5 Rounds for weight)
5 Sets (every minute on the minute)
10 Double Dumbbell Walking Lunge Step (total) @8-9/10 RPE
-directly into-
5 Sets (every minute on the minute)
10 Weighted Hip Extension @ 6-7/10 RPE
*Score = 5 sets of Walking Lunges , write weight of hip extension in notes
Athletes Notes
Double Dumbbell Farmer Hold Walking Lunge
Weighted Hip Extensions
if needed scale the hip extensions to Barbell Good Mornings or Dumbbell Good Mornings
Example Sets
@0:00
10 Double Dumbbell Walking Lunge Step @8-9/10 RPE
@1:00
10 Double Dumbbell Walking Lunge Step @8-9/10 RPE
@2:00
10 Double Dumbbell Walking Lunge Step @8-9/10 RPE
@3:00
10 Double Dumbbell Walking Lunge Step @8-9/10 RPE
@4:00
10 Double Dumbbell Walking Lunge Step @8-9/10 RPE
@5:00
10 Weighted Hip Extension @6-7/10 RPE
@6:00
10 Weighted Hip Extension @6-7/10 RPE
@7:00
10 Weighted Hip Extension @6-7/10 RPE
@8:00
10 Weighted Hip Extension @6-7/10 RPE
@9:00
10 Weighted Hip Extension @6-7/10 RPE
Strict Weighted Chin up
5 Sets
2 Weighted Strict Chin Up
20 Dumbbell Hammer Curls
*Rest 1:30-2:00 minutes between sets.
-Then-
0:40 Chin Up Hold
*Perform 1 Chin Up every 10 seconds.
*Score the weight of your heaviest set of 2 Chin Up.
Athletes Notes
Weighted Chin Ups
Double Dumbbell Hammer Curls
Chin Ups – hold at the top