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
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 Muscle Snatch + High Hang Power Snatch + 3 Position Snatch Balance (4 Rounds for weight)
4 Sets
3 High Hang Muscle Snatch + 3 High Hang Power Snatch to parallel + 3 Position Snatch Balance @5/10 RPE
*Rest as needed between sets.
*3 Position Snatch Balance Positions: quarter squat, half squat, full squat.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Athletes Notes
High Hang Muscle Snatch + High Hang Power Snatch to Parallel + 3 Position Snatch Balance
Example Set
High Hang Muscle Snatch + High Hang Muscle Snatch + High Hang Muscle Snatch + High Hang Power Snatch to parallel + High Hang Power Snatch to parallel + High Hang Power Snatch to parallel + 3 Position Snatch Balance (quarter squat, half squat, full squat) @5/10 RPE
Snatch Deadlift + Pause Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @70% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @72% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @75% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @80-82% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @85-85+% 1RM Snatch
*Rest as needed between sets.
*Snatch Deadlift to Mid Thigh: We’re working on STAYING OVER THE BAR!
**Pause Snatch: Pause in receive for 2 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Deadlift to Mid Thigh + Pause Snatch