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) – all to power position
B. Skill Transfer Exercises Snatch – all to power position
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
High Hang Power Snatch
3 High Hang Power Snatch @55% 1RM Power Snatch
2 High Hang Power Snatch @60% 1RM Power Snatch
1 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
High Hang Power Snatch
Hang Power Clean + Push Press
Wave 1
2 Hang Power Clean + 2 Push Press @55% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @60% 1RM PC
1 Hang Power Clean + 1 Push Press @65% 1RM PC
Wave 2
2 Hang Power Clean + 2 Push Press @60% 1RM PC
2 Hang Power Clean + 2 Push Press @65% 1RM PC
1 Hang Power Clean + 1 Push Press @70% 1RM PC
Wave 3
2 Hang Power Clean + 2 Push Press @60% 1RM PC
2 Hang Power Clean + 2 Push Press @65% 1RM PC
1 Hang Power Clean + 1 Push Press @70% 1RM PC
1 Hang Power Clean + 1 Push Press @70% 1RM PC
1 Hang Power Clean + 1 Push Press @70% 1RM PC
*Rest as needed between waves.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Hang Power Clean + Push Press
Example Sets
Wave 1
2 Hang Power Clean + 2 Push Press @115lb
2 Hang Power Clean + 2 Push Press @120lb
1 Hang Power Clean + 1 Push Press @130lb
-Rest as needed-
Wave 2
2 Hang Power Clean + 2 Push Press @120lb
2 Hang Power Clean + 2 Push Press @130lb
1 Hang Power Clean + 1 Push Press @140lb
-Rest as needed-
Wave 3
2 Hang Power Clean + 2 Push Press @120lb
2 Hang Power Clean + 2 Push Press @130lb
1 Hang Power Clean + 1 Push Press @140lb
1 Hang Power Clean + 1 Push Press @140lb
1 Hang Power Clean + 1 Push Press @140lb
*Based on a 200lb 1RM Power Clean.
Supinated Grip Double Dumbbell Bent Over Row
3 Sets
10 Supinated Grip Dumbbell Bent Over Rows @6/10 RPE
*Rest as needed between sets.
Athletes Notes
Double Dumbbell Supinated Bent Over Rows