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
Hang Squat Snatch
6 Sets
3 Low Hang Snatch (from below the knee) @70-75% 1RM Snatch
*Go from the top down. Focus on bar path.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Low Hang Snatch from Below Knee
Wide Grip Bench Press
25 Wide Grip Bench Press @6/10 RPE
20 Wide Grip Bench Press @7/10 RPE
15 Wide Grip Bench Press @8/10 RPE
20 Wide Grip Bench Press @7/10 RPE
25 Wide Grip Bench Press @6/10 RPE
*Rest as needed between sets.
**Be conservative with loading.
Athletes Notes
Wide Grip Bench Press
Successory (Checkmark)
3 Sets
12 Dumbbell Reverse Fly @8/10 RPE
20 Banded Face Pull
*60 seconds rest between sets.
*Log weights in notes.
Athletes Notes
Dumbbell Reverse Fly
Banded Face Pulls
Strength Finisher (Checkmark)
3 Sets
10-12 Ring Plank to Pike
*You can use rower seat as a glide.
**Rest as needed between sets.
Athletes Notes
Ring Plank to Pike – using Rower Seat as a Glide