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
2 Position Snatch Balance (Weightlifting Variable Reps & Sets)
5 Sets
2 Position Snatch Balance @85-85+% 1 RM Snatch
*Rest as needed between sets.
**Receive just below parallel and then in a full squat
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
2 Position Snatch Balance
Push Jerk + Pause Split Jerk (Weightlifting Variable Reps & Sets)
2 Sets
2 Push Jerk + 2 Pause Split Jerk @75-80% 1 RM Clean & Jerk
3 Sets
1 Push Jerk + 2 Pause Split Jerk @85-85+% 1 RM Clean & Jerk
*Rest as needed between sets.
**Pause in the receiving position for 2 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Push Jerk + Pause Split Jerk
Successory (Checkmark)
3 Sets
7 Tempo Hanging Banded Kettlebell Overhead Squat @8/10 RPE
5 Barbell Front Rack Step Ups (each leg) @8.5-9/10 RPE
*Rest as needed between sets.
**Tempo is 3111 (3 seconds down, 1 second pause, 1 second up, 1 second pause before next rep)
*Log weights in notes.
Athletes Notes
Tempo Hanging Banded Kettlebell Overhead Squat
Barbell Front Rack Step Ups
Strength Finisher (Checkmark)
3 Sets
8 Tempo Barbell Curls @8.5/10 RPE
8 Pause Foot Elevated Ring Rows
*Rest as needed between sets.
**Curls: Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
***Ring row: Pause at the bottom and the top of each rep for 2 seconds.
*Log weights in notes.
Athletes Notes
Tempo Barbell Curls
Pause Feet Elevated Ring Rows