Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Burgener Snatch 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)
* Down and Finish (speed through the middle)
* Elbows High and Outside (bar close)
* Muscle Snatch (strong turnover)
* Snatch Lands 2″, 4″, 6″ (footwork)
* Snatch Drops (footwork)
B. Skill Transfer Exercises Snatch
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance
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
Snatch Pull + Snatch from the Blocks/Hang (Weightlifting Variable Reps & Sets)
3 Sets
2 Block Snatch Pulls + 2 Block Snatch @70-75% 1 RM Snatch
3 Sets
1 Block Snatch Pull + 1 Block Snatch @75-80+% 1 RM Snatch
*Set up blocks so bar is at mid thigh. If you don’t have blocks go from hang.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pull + Snatch from the blocks
Double DB Incline Bench Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
4 Sets
12 Incline Dumbbell Bench Press @8.5-9/10 RPE
*Rest as needed between sets.
Athletes Notes
Incline DB Bench
Successory (Checkmark)
4 Sets
10 Kneeling Banded Straight Arm Twist (each side) @8-8+/10 RPE
20 Kneeling Kettlebell Bicep Curl @8/10 RPE
*Twists: lunge position with back knee on the ground, twist toward front leg.
**No rest between sets. Move fluidly from one movement into the next.
*Log weights in notes.
Athletes Notes
Kneeling Banded Straight Arm Twist
Kneeling Kettlebell Goblet Hold Bicep Curls
Banded Pushups (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets Focus: Take a light/moderate weight band place it across the back and loop through the palm of each hand. Assume a pushup position and perform standard Push-ups by touching the chest to the floor and then pressing to full extension. Keep a tight plank position with the body. Modify to Push-ups on a racked bar or the side of a box if needed.
3 Sets
:45 Max Tempo Banded Push Up
*Tempo is 30X1 (3 seconds down, no pause, explode up, 1 second pause before next rep)
**Rest 90 seconds between sets.
Athletes Notes
Banded Push Ups – done at tempo.