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 + Snatch Balance (4 Rounds for weight)
4 Sets
3x (1 High Hang Power Snatch + 1 Overhead Squat + 1 Snatch Balance) @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 + Snatch Balance
Snatch Lift Off + Snatch Pull + Pause Snatch
1 Snatch Lift off + 1 Snatch Pull + 1 Pause Snatch @65% 1RM Snatch
1 Snatch Lift off + 1 Snatch Pull + 1 Pause Snatch @70% 1RM Snatch
1 Snatch Lift off + 1 Snatch Pull + 1 Pause Snatch @75% 1RM Snatch
1 Snatch Lift off + 1 Snatch Pull + 1 Pause Snatch @78% 1RM Snatch
1 Snatch Lift off + 1 Snatch Pull + 1 Pause Snatch @78-80% 1RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Lift Off + Snatch Pull + Pause Snatch