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
Low Hang Power Snatch + Low Hang Snatch
6 Sets
1 Low Hang Power Snatch + 1 Low Hang Snatch @75-75+% 1RM Snatch
*Bar from below the knee. Go from the top down each rep.
**Rest as needed between sets
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Low Hang Power Snatch + Low Hang Snatch
Wide Grip Bench Press
20 Wide Grip Barbell Bench Press @6/10 RPE
15 Wide Grip Barbell Bench Press @7/10 RPE
10 Wide Grip Barbell Bench Press @8/10 RPE
15 Wide Grip Barbell Bench Press @7/10 RPE
20 Wide Grip Barbell Bench Press @6/10 RPE
*Rest as needed between sets.
**Be conservative with loading.
Athletes Notes
Wide Grip Bench Press
Successory (Checkmark)
3 Sets
20 Alternating Single Arm Dumbbell Reverse Fly (10 each arm) @8/10 RPE
20 Banded Pull Aparts
*Rest 60 seconds between sets.
**Log weights in notes.
Athletes Notes
Alternating Single Arm Dumbbell Reverse Fly
Banded Pull Aparts
Strength Finisher (Checkmark)
3 Sets
10-12 Ring Plank to Pike (can use rower seat as a glide)
**Rest as needed between sets.
Athletes Notes
Ring Plank to Pike