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
Block/Hang Pause Snatch
3 Sets
3 Block Pause Snatch @65-70% 1 RM Snatch
3 Sets
2 Block Pause Snatch @75-75+% 1 RM Snatch
*Rest as needed between sets.
**Blocks set up below the knee. If no blocks then do Hang Pause Snatch from below the knee.
***Pause for 2 seconds in the receive position.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Below the Knee Pause Snatch – bar starts on blocks.
Tempo Incline Dumbbell Bench Press
4 Sets
10 Incline Dumbbell Bench Press @8+/10 RPE
*Rest as needed between sets.
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
Athletes Notes
Incline DB Bench – done at tempo.
Successory (Checkmark)
4 Sets
10 Kneeling Paloff Press (kneel in lunge position as you press) (each side) @7-8/10 RPE
20 Alternating Dumbbell Hammer Curl @ 7-8/10 RPE
*No rest between sets.
**Move fluidly from one move into the next.
*Log weights in notes.
Athletes Notes
Kneeling Paloff Press
Dumbbell Alternating Hammer Curls
Strength Finisher (3 Rounds for reps)
3 Sets
:45 Max Banded Push Up
*Rest 90 seconds between sets.
Athletes Notes
Banded Push Ups