Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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
4. Movement Prep
3 Sets
10 Curtsy Squats
5 Kettlebell Snatch (each side)
10 Banded Face Pulls
*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
Bodyweight Curtsy Squat
Banded Face Pulls
High Hang Muscle Snatch
3 Sets
3 High Hang Muscle Snatch @6/10 RPE
*Rest as needed between sets.
Athletes Notes
High Hang Muscle Snatch
Example Sets
Set 1
3 High Hang Muscle Snatch @6/10 RPE
-rest as needed-
Set 2
3 High Hang Muscle Snatch @6/10 RPE
-rest as needed-
Set 3
3 High Hang Muscle Snatch @6/10 RPE
Snatch Push Press + Tempo Overhead Squat
4 Sets
1 Snatch Push Press + 1 Tempo Overhead Squat @6-7/10 RPE
*Rest as needed between sets
**Tempo is 5 second descent, 2 second pause in bottom.
Athletes Notes
Snatch Push Press + Overhead Squat – Overhead Squat done with tempo.
Example Sets
Set 1
1 Snatch Push Press + 1 Tempo Overhead Squat @6-7/10 RPE
-rest as needed-
Set 2
1 Snatch Push Press + 1 Tempo Overhead Squat @6-7/10 RPE
-rest as needed-
Set 3
1 Snatch Push Press + 1 Tempo Overhead Squat @6-7/10 RPE
-rest as needed-
Set 4
1 Snatch Push Press + 1 Tempo Overhead Squat @6-7/10 RPE
Power Snatch
3 Power Snatch @5/10 RPE
2 Power Snatch @6/10 RPE
1 Power Snatch @6.5/10 RPE
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
*Rest as needed between sets
**These will be touch and go! No dropping the barbell!
Athletes Notes
Power Snatch
Example Sets
Set 1
3 Power Snatch @5/10 RPE
-rest as needed-
Set 2
2 Power Snatch @6/10 RPE
-rest as needed-
Set 3
1 Power Snatch @6.5/10 RPE
-rest as needed-
Set 4
1 Power Snatch @7/10 RPE
-rest as needed-
Set 5
1 Power Snatch @7.5/10 RPE
Bench Good Morning
(Optional)
3 Sets
5 Bench Good Mornings @6-6.5/10 RPE
*Rest as needed between sets
**Perform a good morning seated straddle on a bench.
Athletes Notes
Bench Good Mornings
Example Sets
Set 1
5 Bench Good Mornings @6-6.5/10 RPE
-rest as needed-
Set 2
5 Bench Good Mornings @6-6.5/10 RPE
-rest as needed-
Set 3
5 Bench Good Mornings @6-6.5/10 RPE