Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
4 sets
1 Snatch: Snatch + 1 Snatch Balance (@75-80%)
-complete a set every 1:30-2:00-
3. Workout Prep
2 sets:
5/4 Calorie Ski
3 Overhead Squats
3 Toes to Bar
Coaches Notes
A) Burgener Warm-up Snatch – 3-5 reps at each of the 5 exercises (listed below)
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOTWORK” 2”, 4”, 6”
Snatch drop – “FOOTWORK”
B) Skill Transfer Exercises Snatch – 3-5 reps at each of the 5 exercises (listed below)
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Snatch + Snatch Balance (4 sets
1 Snatch: Snatch + 1 Snatch Balance (@75-80%)
-complete a set every 1:30-2:00-)
How to approach the lifts
Setup – Snatch: Start with feet hip-width, hands in snatch grip, bar close to shins. Lats engaged, chest tall, and core braced.
Execution – Snatch: Pull from the floor with control, accelerate through the hips, and pull under quickly into a full overhead squat. Stand to finish.
Setup – Snatch Balance: Reset bar on back rack (behind neck), hands in snatch grip, feet under hips.
Execution – Snatch Balance: Dip and drive as if to jerk, then press under aggressively into a deep overhead squat. Stick the catch and stand up with control.
Approach: Use 75-80% of your 1RM snatch. Focus on speed under the bar, positional accuracy, and stable receiving positions. Rest 1:30-2:00 between sets.
Coaching Focus: Reinforce confidence and foot speed in the catch. Stay aggressive and fluid transitioning between lifts.
Example Sets
@0:00
Set 1:
1 Snatch + 1 Squat Balance @150# (68 kg)
@2:00
Set 2:
1 Snatch + 1 Squat Balance @150# (68 kg)
@4:00
Set 3:
1 Snatch + 1 Squat Balance @150# (68 kg)
@6:00
Set 4:
1 Snatch + 1 Squat Balance @160# (73 kg)
Based off of a 200# Snatch 1RM (90KG)
Metcon (3 Rounds for time)
21-15-9
Calorie Ski (OR Row)
Toes to bar
-@8:00-
21-15-9
Calorie Ski (OR Row)
Overhead Squats (75/55)
-@16:00-
21-15-9
Toes to Bar
Overhead Squats (75/55)
*Female Calories: 16-12-7