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 (Weightlifting Variable Reps & Sets)
10 MInute EMOM
1 Snatch
*Start at 65% and build to a heavy single for the day.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Dumbbell Bench Press (Weightlifting Variable Reps & Sets)
7 Sets
3 Dumbbell Bench Press
*Use the 7 sets to work up to a heavy triple for the day
-Then-
1 set
Max Dumbbell Bench Press (70/50)
*Log reps in notes.
Athletes Notes
Dumbbell Bench Press
Successory (Checkmark)
3 Sets
10 Dumbbell Lateral Raise @9/10 RPE
10 Incline Dumbbell Curl @9/10 RPE
1:00 Plank on Rings
*No rest between sets. Just move fluidly through sets.
**Log weights in notes.
Athletes Notes
Dumbbell Lateral Raises
Incline Dumbbell Curls
Plank on Rings