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/Hang Pause Snatch (Weightlifting Variable Reps & Sets)
5 Sets
2 Block Pause Snatch @65-70% 1RM Snatch
*Set blocks so bar starts above knee.
**Pause in receive for 2 seconds.
***Rest as needed between sets
–If no blocks are available, perform as hang snatch from above the knee.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Snatch from the Blocks
Wide Grip Incline Bench Press (Weightlifting Variable Reps & Sets)
4 Sets
10 Incline Wide Grip Bench Press @8/10 RPE
*Rest as needed between sets.
Athletes Notes
Incline Wide Grip Bench Press
Successory Work (Checkmark)
4 Sets
10 SLOW Pallof Press (hold a squat just above parallel as you press)
:30 Copenhagen Plank (per side)
*No rest between sets. Move fluidly from movement to movement.
Athletes Notes
Pallof Press in Squat Just Above Parallel
Copenhagen Plank