Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Warm Up (No Measure)
Estimated Total Session Time: 2 Hours (Everything Included)
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
Hang Snatch
2 Low Hang Snatch @60% 1 RM Snatch
2 Low Hang Snatch @65% 1 RM Snatch
2 Low Hang Snatch @65-70% 1 RM Snatch
2 Low Hang Snatch @70-75% 1 RM Snatch
2 Low Hang Snatch @75-75+% 1 RM Snatch
*Rest as needed between sets.
**Lift starts from below the knee.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Low Hang Snatch
Dumbbell Bench Press
3 Sets
8 Tempo Dumbbell Bench Press
*Rest as needed between sets.
*Tempo is 31X1 (3 seconds down, 1 second pause at bottom, explode up, 1 second pause at top)
-Then-
1 set of Max Dumbbell Bench Press (same weight)
*Crank out as many as you can! Go to failure!
Note: We will be testing this again at the end of the cycle so make sure to keep track of your reps!
Athletes Notes
Dumbbell Bench Press
Successory (Checkmark)
3 Sets
12 Dumbbell Lateral Raise @8/10 RPE
12 Incline Dumbbell Curls @8/10 RPE
:30-:1:00 Plank on Rings
*No rest between sets. Just move fluidly from one exercise to another.
Athletes Notes
Dumbbell Lateral Raises
Incline Dumbbell Curls
Plank on Rings