Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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
Pause Snatch Balance (Weightlifting Variable Reps & Sets)
6 Sets
2 Pause Snatch Balance @75-80% 1RM Snatch.
*Pause for 3 seconds in the bottom of the squat.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Snatch Balance
Block Clean + Split Jerk (Weightlifting Variable Reps & Sets)
4 Sets
1 Block Clean & Split Jerk @70-75% 1 RM Clean and Jerk
*Set blocks so bar starts just above the knee.
**Rest as needed between sets.
—If no blocks are available, perform as hang clean (from above the knee) + split jerk.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Block Clean & Jerk
Tempo Snatch Pull (Weightlifting Variable Reps & Sets)
3 Sets
5 Tempo Snatch Pull @7.5-8/10 RPE
*Tempo is 30X1 (3 seconds down, no pause, explode up, 1 second pause before the next rep)
**Rest as needed between sets.
Athletes Notes
Tempo Snatch Pulls
Strength Finisher (Checkmark)
3 Sets
6 Tempo Goblet Hold Step Down from Box (20in) (each side) @8-8+/10 RPE
*Rest as needed between sets.
**Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
Athletes Notes
Tempo Goblet Hold Step Down from Box