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
Block Snatch Pull + Snatch High Pull + Snatch (Weightlifting Variable Reps & Sets)
3 Sets
1 Block/Hang Snatch Pull + 1 Block/Hang Snatch High Pull + 2 Block/Hang Snatch @75-80% 1 RM Snatch
3 Sets
1 Block/Hang Snatch Pull + 1 Block/Hang Snatch High Pull + 1 Block/Hang Snatch @80-85% 1 RM Snatch
*Set blocks so bar starts just below the knee. If you don’t have blocks, perform from the hang.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Block Snatch Pull + Snatch High Pull + Snatch
Wide Grip Incline Bench Press (Weightlifting Variable Reps & Sets)
2 Sets
10 Wide Grip Incline Bench Press @8-8.5/10 RPE
2 Sets
8 Wide Grip Incline Bench Press @8.5-9/10 RPE
*Rest as needed in between sets.
Athletes Notes
Incline Wide Grip Bench Press
Successory (Checkmark)
4 Sets
10 Kneeling Landmine Twist (each leg)
15 Double Kettlebell Bicep Curl
*No rest between sets. Move fluidly from one movement into the next.
**Log weights in notes.
Athletes Notes
Lunge Landmine Twist – lunge position with back knee on the ground, twist only toward front leg.
Double Kettlebell Bicep Curl