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
Pause Snatch Balance
6 Sets
2 Pause Snatch Balance @ 75-80% 1 RM Snatch
*Pause for 3 seconds in the bottom.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Snatch Balance
Block Clean + Split Jerk
4 Sets
1 Block/Hang Clean + 2 Split Jerk @70-75% 1 RM Clean and Jerk
*Bar set just above knee. Take from blocks or from the hang position
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Block Clean and Split Jerk
Tempo Snatch Pull
5 Sets
5 Tempo Snatch Pull @7.5-8/10 RPE
*Tempo is 30X1 (3 seconds down, no pause, explode up, 1 second pause before next rep)
Athletes Notes
Tempo Snatch Pulls
Strength Finisher (3 Rounds for weight)
3 Sets
6 Goblet Hold Tempo Step Down from Box (each leg) @8-8+/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
**Use 20in box.
***Rest 60 seconds in between sets.
Athletes Notes
Box Step Downs Kettlebell Goblet Hold – done at tempo.