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 Pause Power Snatch + 3 Position Drop Snatch (Weight)
4 Sets
3 High Hang Pause Power Snatch to Parallel + 1x 3 position Drop Snatch @5.5/10 RPE
*Rest as needed between sets.
**High Hang Pause Power Snatch to Parallel: Pause in receive for 3 seconds.
***3 Position Drop Snatch: 2in, 6in, Full Squat
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Athletes Notes
High Hang Pause Power Snatch to parallel + 3 position Drop Snatch 2”, 6”, full
Snatch Pull + Snatch
2x (Snatch Pull + Snatch) @70% 1RM Snatch
2x (Snatch Pull + Snatch) @72% 1RM Snatch
Snatch Pull + Snatch @75% 1RM Snatch
2x (Snatch Pull + Snatch) @72% 1RM Snatch
2x (Snatch Pull + Snatch) @75% 1RM Snatch
Snatch Pull + Snatch @80% 1RM Snatch
Snatch Pull + Snatch @82% 1RM Snatch
Snatch Pull + Snatch @85% 1RM Snatch
Snatch Pull + Snatch @88% 1RM Snatch
Snatch Pull + Snatch @90% 1RM Snatch
Snatch Pull + Snatch @90-92% 1RM Snatch
Snatch Pull + Snatch @90-92% 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 Pull + Snatch
Jerk Primer (4 Rounds for weight)
4 Sets
2 Jerk + 2 Jerk Balance + 2 Jerk + 3 Press in Split @5/10 RPE
*The idea is to get feedback from the Tall Jerk and Jerk Balance to make your jerks better within the primer!
Athletes Notes
Jerk + Jerk Balance + Jerk + Press in Split
Push Jerk + Split Jerk
2x (Push Jerk + Split Jerk) @70% 1RM Split Jerk
2x (Push Jerk + Split Jerk) @72% 1RM Split Jerk
Push Jerk + Split Jerk @75% 1RM Split Jerk
2x (Push Jerk + Split Jerk) @72% 1RM Split Jerk
2x (Push Jerk + Split Jerk) @75% 1RM Split Jerk
Push Jerk + Split Jerk @80% 1RM Split Jerk
Push Jerk + Split Jerk @82% 1RM Split Jerk
Push Jerk + Split Jerk @85% 1RM Split Jerk
Push Jerk + Split Jerk @88% 1RM Split Jerk
Push Jerk + Split Jerk @90% 1RM Split Jerk
Push Jerk + Split Jerk @90-92% 1RM Split Jerk
Push Jerk + Split Jerk @90-92% 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
Push Jerk + Split Jerk