Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Video (No Measure)
youtu.be/T0rWzMd6tbk?t=46
Note: omit the Back Squats for Affiliate
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) – all to power 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 – all to power position
– 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 – all to power position
*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
Hang Muscle Snatch
2 Sets
5 Hang Muscle Snatch @6.5/10 RPE
2 Sets
3 Hang Muscle Snatch @7.5/10 RPE
1 Set
1 Hang Muscle Snatch @8.5/10 RPE
*Rest as needed between sets.
Athletes Notes
Hang Muscle Snatch
Example Sets
Set 1:
5 Hang Muscle Snatch @6.5/10 RPE
-Rest 2 minutes-
Set 2:
5 Hang Muscle Snatch @6.5/10 RPE
-Rest 2 minutes-
Set 3:
3 Muscle Snatch @7.5/10 RPE
-Rest 2 minutes-
Set 4:
3 Hang Muscle Snatch @7.5/10 RPE
-Rest 2 minutes-
Set 5:
1 Hang Muscle Snatch @8.5/10 RPE
Snatch Balance + Overhead Squats
Take 10 minutes to establish a HEAVY Snatch Balance + Overhead Squat
-Then-
2 Sets
1 Snatch Balance + 1 Overhead Squat @80-85% of established heavy
*Make these sets PERFECT and FAST.
Athletes Notes
Snatch Balance + OHS
Snatch Pull + Power Snatch
1 Snatch Pull + 2 Power Snatch @6.5/10 RPE
1 Snatch Pull + 2 Power Snatch @7/10 RPE
1 Snatch Pull + 1 Power Snatch @7.5/10 RPE
1 Snatch Pull + 1 Power Snatch @8/10 RPE
1 Snatch Pull + 1 Power Snatch @8.5/10 RPE
*These will be all touch and go! No dropping the barbell.
**Rest as needed between sets.
Athletes Notes
Snatch Pull + Power Snatch
Example Sets
Set 1:
1 Snatch Pull + 2 Power Snatch @6.5/10 RPE
-Rest as needed-
Set 2:
1 Snatch Pull + 2 Power Snatch @7/10 RPE
-Rest as needed-
Set 3:
1 Snatch Pull + 1 Power Snatch @7.5/10 RPE
-Rest as needed-
Set 4:
1 Snatch Pull + 1 Power Snatch @8/10 RPE
-Rest as needed-
Set 5:
1 Snatch Pull + 1 Power Snatch @8.5/10 RPE