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 Balance
5 Sets
3 Pause Snatch Balance @7.5/10 RPE
*Rest as needed between sets.
**Pause in receive for 2 seconds.
Athletes Notes
Pause Snatch Balance
Block Power Clean + Block Clean + Split Jerk
4 Sets
1 Block Power Clean + 1 Block Clean + 1 Split Jerk @75-80% 1 RM Clean and Jerk
*Rest as needed between sets.
**Bar should be set just below the knee. If you don’t have blocks then do Hang Cleans from below the knee.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Block Power Clean + Clean + Jerk
Optional Strength Finisher (3 Rounds for weight)
3 Sets
200ft HEAVY Backwards Sled Drag
*Rest as needed in between sets.
Athletes Notes
Backward Sled Drag with Belt Around Waist