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
3 Position Snatch Balance
5 Sets
3 Position Snatch Balance @75-80% 1 RM Snatch
*3 Positions: receive in quarter squat, half squat and full squat.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
3 Position Snatch Balance
Pause Push Jerk + Split Jerk
4 Sets
1 Pause Push Jerk + 2 Split 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 + Split Jerk
Strength Finisher (Checkmark)
3 Sets
12 Dumbbell Kickbacks @7-8/10 RPE
10 Pause Ring Rows
*Pause at the bottom and the top of each rep for 2 seconds.
**Rest as needed between sets.
***Log weights in notes.
Athletes Notes
Dumbbell Kickbacks
Pause Ring Rows