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
Pause Snatch
5 Sets
2 Pause Snatch @70-75% 1 RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Snatch
Pause Push Jerk
4 Sets
2 Pause Push Jerk @75-80% 1 RM Clean & Jerk
*Pause in the receiving position 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 Push Jerk
Tempo Weighted Dip (4 Rounds for weight)
4 Sets:
8-10 Tempo Weighted Dip @7-8/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
*Rest as needed between sets.
Athletes Notes
Tempo Weighted Bar Dips