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)
B. Skill Transfer Exercises Snatch (3-5 reps at each position)
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
Movement Prep (Checkmark)
3 Sets
5 Pause Dumbbell Bulgarian Split Squat (each side, pause in the bottom for 2 seconds)
10 Double Kettlebell Snatch
10 Rower Pike Ups (place feet on the seat of a rower and do pikes ups)
Athletes Notes
Dumbbell Bulgarian Split Squats
Double Kettlebell Snatch
Plank Pike Ups on Rower – aka Rower Pike Up
Snatch Balance
5 Sets (New set every minute)
1 Snatch Balance @65-70% 1RM Snatch Balance
-Directly into-
5 Sets (New set every minute)
1 Snatch Balance @75-80% 1RM Snatch Balance
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 @140lb
@1:00
1 Snatch Balance @140lb
@2:00
1 Snatch Balance @140lb
@3:00
1 Snatch Balance @140lb
@4:00
1 Snatch Balance @140lb
@5:00
1 Snatch Balance @160lb
@6:00
1 Snatch Balance @160lb
@7:00
1 Snatch Balance @160lb
@8:00
1 Snatch Balance @160lb
@9:00
1 Snatch Balance @160lb
*Based on a 200lb 1RM Snatch Balance.
Snatch
10 Sets (New set every minute)
1 Snatch @70-80% 1RM Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Example Sets
@0:00
1 Snatch @150lb
@1:00
1 Snatch @150lb
@2:00
1 Snatch @150lb
@3:00
1 Snatch @150lb
@4:00
1 Snatch @150lb
@5:00
1 Snatch @150lb
@6:00
1 Snatch @150lb
@7:00
1 Snatch @150lb
@8:00
1 Snatch @150lb
@9:00
1 Snatch @150lb
*Based on a 200lb 1RM Snatch.