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
HIgh Hang Power Snatch + Overhead Squat
3 Sets
3x (1 High Hang Power Snatch + 1 Overhead Squat) @5/10 RPE
*Rest as needed between sets.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Athletes Notes
High Hang Power Snatch + Overhead Squat
3 Position Snatch (ground, above the knee, mid thigh)
5 Sets
3 Position Snatch (Ground, Above The Knee, Mid Thigh) @60-75% 1RM Snatch
*Rest 60-90 seconds between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
3 Position Snatch (Ground, above the knee, mid thigh)
Example Set
1 Set
1 Snatch from Ground + 1 Snatch from Above The Knee + 1 Snatch from Mid Thigh @60-75% 1RM Snatch
Optional: Chin Up + Hammer Curl (Checkmark)
3 Sets
5 Chin Ups @7/10 RPE (weighted if needed to make a 7 RPE challenging for 5 reps)
10 Hammer Curls @7/10 RPE
*Log weights in the notes.
Athletes Notes
Chin Ups
Double Dumbbell Hammer Curls