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 Snatch
5 Sets
3 High Hang Snatch @55-60% 1 RM Snatch
*Rest as needed between sets.
**Focus on speed/position!
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
High Hang Snatch
Dumbbell Bench Press
3 Sets
10 Dumbbell Bench Press @6-7+/10 RPE
*Rest as needed between sets.
Athletes Notes
Dumbbell Bench Press
Successory (Checkmark)
3 Sets
12 Dumbbell Upright Row @6-7/10 RPE
12 Dumbbell Curls @6-7/10 RPE
*Rest as needed between sets.
Athletes Notes
Dumbbell Upright Row
Dumbbell Bicep Curls