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
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 Deadlift + Hang Power Snatch + Hang Snatch (4 Rounds for weight)
Barbell Cycling Work
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @5/10 RPE
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @5.5/10 RPE
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @6/10 RPE
Optional set:
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @ 6.5/10 RPE
*Rest 1:30-2:00 between sets.
**Barbell Cycling Work = Unbroken Sets
Athletes Notes
Snatch Deadlift + Hang Power Snatch + Hang Squat Snatch
Example Sets
Set 1:
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @5/10 RPE
-Rest 1:30-2:00-
Set 2:
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @5.5/10 RPE
-Rest 1:30-2:00-
Set 3:
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @6/10 RPE
-Rest 1:30-2:00-
Set 4 (Optional):
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @ 6.5/10 RPE
Front Foot Elevated Deep Lunge (3 Rounds for weight)
3 Sets
10 Bodyweight Front Foot Elevated Deep Lunge (each side)
*Rest 60 seconds between sets.
Athletes Notes
Front Foot Heel Elevated Deep Lunge