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 Behind the Neck + 10 Snatch Push Press Behind the Neck + 1 Tempo Overhead Squat @5.5/10RPE
*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 Behind the Neck + 10 Snatch Push Press + 1 Tempo Overhead Squat @5.5/10RPE
-rest as needed-
Set 2:
5 Snatch Strict Press Behind the Neck + 10 Snatch Push Press + 1 Tempo Overhead Squat @5.5/10RPE
-rest as needed-
Set 3:
5 Snatch Strict Press Behind the Neck + 10 Snatch Push Press + 1 Tempo Overhead Squat @5.5/10RPE
Snatch Balance
5 Sets (1 Set every minute)
1 Snatch Balance @ 65-70% 1RM Snatch
5 Sets (1 Set every minute)
1 Snatch Balance @ 75-80% 1RM Snatch
5 Sets (1 Set every minute)
1 Snatch Balance @ 80+% 1RM Snatch
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 @135lb
1:00:
1 Snatch Balance @135lb
2:00:
1 Snatch Balance @135lb
3:00:
1 Snatch Balance @135lb
4:00:
1 Snatch Balance @135lb
5:00:
1 Snatch Balance @150lb
6:00:
1 Snatch Balance @150lb
7:00:
1 Snatch Balance @150lb
8:00:
1 Snatch Balance @150lb
9:00:
1 Snatch Balance @150lb
10:00:
1 Snatch Balance @160lb
11:00:
1 Snatch Balance @160lb
12:00:
1 Snatch Balance @160lb
13:00:
1 Snatch Balance @165lb
14:00:
1 Snatch Balance @165lb
*Based on a 200lb 1RM Snatch.
Weighted Chin Up + Barbell Bicep Curl (Checkmark)
5 Sets
5 Weighted Chin Up
10 Barbell Bicep Curl
*Rest 60-90 seconds between sets.
*Score is a checkmark. Log weights for everything in notes.
Athletes Notes
Weighted Chin Ups
Barbell Bicep Curl