Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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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
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*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
Prone Is, Ts, & Ys (no weight or very light plates)
Snatch Strict Press + Snatch Push Press + Tempo Overhead Squat (3 Rounds for weight)
3 Sets
5 Snatch Strict Press + 10 Snatch Push Press + 1 Tempo Overhead Squat @5/10 RPE
(Tempo 5551 = 5 sec down, 5 sec at the bottom, 5 sec up, 1 sec pause before next rep)
*Rest as needed between sets.
Athletes Notes
Snatch Strict Press Behind the Neck + Snatch Push Press + Tempo Overhead Squat
Example Sets
Set 1:
5 Snatch Strict Press + 10 Snatch Push Press + 1 Tempo Overhead Squat @5/10 RPE
-rest as needed-
Set 2:
5 Snatch Strict Press + 10 Snatch Push Press + 1 Tempo Overhead Squat @5/10 RPE
-rest as needed-
Set 3:
5 Snatch Strict Press + 10 Snatch Push Press + 1 Tempo Overhead Squat @5/10 RPE
Snatch Balance
5 Sets (1 set every minute on the minute)
1 Snatch Balance @60-65% 1RM Snatch
5 Sets (1 set every minute on the minute)
1 Snatch Balance @70-75%
5 Sets (1 set every minute on the minute)
1 Snatch Balance @75+%
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Balance
Example Sets
@0:00
1 Snatch Balance @125lb
@1:00
1 Snatch Balance @125lb
@2:00
1 Snatch Balance @125lb
@3:00
1 Snatch Balance @125lb
@4:00
1 Snatch Balance @125lb
@5:00
1 Snatch Balance @145lb
@6:00
1 Snatch Balance @145lb
@7:00
1 Snatch Balance @145lb
@8:00
1 Snatch Balance @145lb
@9:00
1 Snatch Balance @145lb
@10:00
1 Snatch Balance @155lb
@11:00
1 Snatch Balance @155lb
@12:00
1 Snatch Balance @155lb
@13:00
1 Snatch Balance @155lb
@14:00
1 Snatch Balance @155lb
*Based off of 200lb 1RM Snatch.
Weighted Pull Up + Weighted Chin Up (Checkmark)
5 Sets
3 Weighted Pull Up
3 Weighted Chin Up
*Build to a heavy set over the course of the 5 sets
**Rest 60-90 seconds between sets
*Score is an emoji. Log weights for everything in notes.
Athletes Notes
Weighted Pull Up + Weighted Chin Up