Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the Dumbbell complex and the Snatches from here:
youtu.be/OjTbR3ZfNEo
and then we’re doing the Clean complex and the optional split squats from here:
youtu.be/_IGDL7ezI4Q?t=7
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
Dumbbell Complex (Checkmark)
3 Sets
5 Right Arm Dumbbell Hang Snatch + 5 Right Arm Dumbbell Overhead Squat @6/10 RPE
-Directly Into-
5 Left Arm Dumbbell Hang Snatch + 5 Left Arm Dumbbell Overhead Squat @6/10 RPE
*Rest as needed between sets.
*Score is a checkmark. Log weights for everything in notes.
Athletes Notes
Dumbbell Hang Snatch + Dumbbell Overhead Squat + Dumbbell Hang Snatch + Dumbbell Overhead Squat
Snatch
3 Sets
1 Snatch @65-70% 1RM Snatch
3 Sets
1 Snatch @70-75% 1RM Snatch
3 Sets
1 Snatch @75-80% 1RM Snatch
3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!
**Rest 60-90 seconds in between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Example Sets
Set 1:
3 Snatch @130lb
-Rest 60-90 seconds-
Set 2:
2 Snatch @135lb
-Rest 60-90 seconds-
Set 3:
1 Snatch @135lb
-Rest 60-90 seconds-
Set 4:
3 Snatch @140lb
-Rest 60-90 seconds- –
Set 5:
2 Snatch @145lb
-Rest 60-90 seconds-
Set 6:
1 Snatch @145lb
-Rest 60-90 seconds-
Set 7:
1 Snatch @150lb
-Rest 60-90 seconds-
Set 8:
1 Snatch @150lb
-Rest 60-90 seconds-
Set 9:
1 Snatch @155lb
-Rest 60-90 seconds-
Set 10:
1 Snatch (As heavy as possible)
-Rest 60-90 seconds-
Set 11:
1 Snatch (As heavy as possible)
-Rest 60-90 seconds-
Set 12:
1 Snatch (As heavy as possible)
*Based on a 200lb 1RM Snatch.
Power Clean + Squat Clean + Cluster + Push Jerk (4 Rounds for weight)
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @5/10 RPE
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @5.5/10 RPE
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @6/10 RPE
(optional set) 2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @6.5/10 RPE
**Rest 1:30-2:00 between sets.
**Barbell Cycling Work = Unbroken Sets
Athletes Notes
Power Clean + Squat Clean + Cluster + Push Jerk
Example Sets
Set 1:
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @5/10 RPE
-Rest 1:30-2:00-
Set 2:
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @5.5/10 RPE
-Rest 1:30-2:00-
Set 3:
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @6/10 RPE
-Rest 1:30-2:00-
Set 4 (Optional):
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @6.5/10 RPE
Dumbbell Bulgarian Split Squat (3 Rounds for weight)
3 Sets
7 Double Dumbbell Explosive Bulgarian Split Squat (each side) @6/10 RPE
*Explode up out of the split squat and try to get a little air
**Rest 60 seconds between sets.
Athletes Notes
Double Dumbbell Explosive Bulgarian Split Squats