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 + 3 Position Drop Snatch
4 Sets
1 High Hang Power Snatch + 3 Position Drop Snatch (2in, 6in, Full 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 + 3 position Drop Snatch 2”,6”, full squat
Snatch
3 Snatch @68% 1RM Snatch
2 Snatch @72% 1RM Snatch
1 Snatch @75% 1RM Snatch
2 Snatch @72% 1RM Snatch
2 Snatch @75% 1RM Snatch
1 Snatch @82% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @83% 1RM Snatch
1 Snatch @85% 1RM Snatch
1 Snatch @88-90% 1RM Snatch
1 Snatch @88-90% 1RM Snatch
1 Snatch @88-90%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
Jerk Dip + Jerk + Jerk Balance + Jerk + Press in Split
4 Sets
2 Jerk Dip + 2 Jerk + 2 Jerk Balance + 2 Jerk + 3 Press in Split
*Rest as needed between sets.
**The idea is to get feedback from the Tall Jerk and Jerk Balance to make your jerks better within the primer!
Athletes Notes
Jerk Dip + Jerk + Jerk Balance + Jerk + Press in Split
Split Jerk
3 Split Jerk @68% 1RM Split Jerk
2 Split Jerk @72% 1RM Split Jerk
1 Split Jerk @75% 1RM Split Jerk
2 Split Jerk @73% 1RM Split Jerk
2 Split Jerk @75% 1RM Split Jerk
1 Split Jerk @82% 1RM Split Jerk
1 Split Jerk @80% 1RM Split Jerk
1 Split Jerk @83% 1RM Split Jerk
1 Split Jerk @85% 1RM Split Jerk
1 Split Jerk @ 88-90% 1RM Split Jerk
1 Split Jerk @ 88-90% 1RM Split Jerk
1 Split Jerk @ 88-90% 1RM Split Jerk
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Split Jerk