Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Warm Up (Checkmark)
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
Block/Hang Pause Snatch
5 Sets
2 Block/Hang Pause Snatch @65-70% 1 RM Snatch
*Bar set up above knee. Use blocks or take from the hang position.
**Pause in receive for 2 seconds.
***Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Snatch from the Blocks
Incline Wide Grip Tempo Bench Press
4 Sets
12 Incline Wide Grip Bench Press @8-8+/10 RPE
*Tempo is 3111 (3 seconds down, 1 second pause, 1 second up, 1 second pause before next rep)
**Rest as needed between sets.
Athletes Notes
Tempo Incline Wide Grip Bench Press
Successory (Checkmark)
4 Sets
15 Paloff Press (hold a squat just above parallel as you press) @RPE 7-8
12 Dumbbell Hammer Curl @RPE 7-8
*No rest between sets. Move fluidly from one move into the next.
Athletes Notes
Paloff Press
Dumbbell Hammer Curls
Optional: Strength Finisher (3 Rounds for reps)
3 Sets
:30 Max Weighted Push Up
*Rest 90 seconds between sets.
Athletes Notes
Weighted Push Up