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 + Tempo Overhead Squat + Snatch Balance
4 Sets
3 High Hang Power Snatch to parallel + 1 Tempo Overhead Squat + 3 Snatch Balance @5/10 RPE
*Rest as needed between sets.
**Tempo is 5551 (5 seconds down, 5 second pause at the bottom of the squat, 5 seconds up and 1 second pause before next rep)
Athletes Notes
High Hang Power Snatch to Parallel + Tempo Overhead Squat + Snatch Balance
Pause Snatch Deadlift + Snatch Deadlift + Pause Snatch
Snatch Pause Deadlift to Below the Knee + Snatch Deadlift to Above the Knee + Pause Snatch @65-68% 1RM Snatch
Snatch Pause Deadlift to Below the Knee + Snatch Deadlift to Above the Knee + Pause Snatch @70-72% 1RM Snatch
Snatch Pause Deadlift to Below the Knee + Snatch Deadlift to Above the Knee + Pause Snatch @75-77% 1RM Snatch
Snatch Pause Deadlift to Below the Knee + Snatch Deadlift to Above the Knee + Pause Snatch @78-80% 1RM Snatch
Snatch Pause Deadlift to Below the Knee + Snatch Deadlift to Above the Knee + Pause Snatch @80-82% 1RM Snatch
*Rest as needed between sets
**Snatch Pause Deadlift: Pause is 2 seconds at the below the knee position.
***Pause Snatch: Pause is 2 seconds in the receive.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pause Deadlift to Below the Knee + Snatch Deadlift to Above the Knee + Pause Snatch