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
Snatch Push Press + Pause Overhead Squat
5 Sets
3 Snatch Push Press + 3 Pause Overhead Squat
*Keep these light!
**Rest as needed between sets.
***3 second pause in the bottom of Overhead Squat.
Athletes Notes
Snatch Push Press + Overhead Squat
Pause High Hang Power Snatch
5 Sets
3 High Hang Power Snatch @6-7/10 RPE
*5 Jump and Shrug w/Empty Barbell after each set.
**Pause for 3 seconds in the receive position.
***Rest as needed between sets.
Athletes Notes
High Hang Power Snatch – pause in the receive position
Snatch Grip Jump and Shrug