Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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
Pause Snatch Balance
5 Sets
3 Pause Snatch Balance @65-70% 1RM Snatch
*Rest as needed between sets.
**Pause in receive for 3 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Snatch Balance
Clean and Jerk
4 Sets
2 Clean + 1 Jerk @70-75% 1 RM Clean and Jerk
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean and Jerk
Tempo Snatch Deadlift
3 Sets
5 Tempo Snatch Deadlift @80-85% 1 RM Snatch
*Rest as needed between sets.
**Tempo is 5111 (5 seconds down, 1 second pause on ground, 1 second up, 1 second pause at top)
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Deadlift – done at tempo.