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)
2 Snatch @60% 1RM Snatch
2 Snatch @65% 1RM Snatch
2 Snatch @65% 1RM Snatch
1 Snatch @70% 1RM Snatch
1 Snatch @70% 1RM Snatch
1 Snatch @75% 1RM Snatch
1 Snatch @75% 1RM Snatch
1 Snatch @75% 1RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
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Jerk Balance (Weightlifting Variable Reps & Sets)
Jerk Balance 3×3
3×3 Jerk Balance (Light, skill work)
3 Sets
3 Jerk Balance @5/10 RPE
*Rest as needed between sets.
Athletes Notes
Jerk Balance
Behind the Neck Pause Rack Jerk (Weightlifting Variable Reps & Sets)
2 Behind the Neck Pause Split Jerk @65% 1RM Jerk
2 Behind the Neck Pause Split Jerk @70% 1RM Jerk
2 Behind the Neck Pause Split Jerk @70% 1RM Jerk
*Pause in split for 3 seconds.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Behind the Neck Pause Split Jerks
Behind the Neck Split Jerk (Weightlifting Variable Reps & Sets)
3 Sets
1 Behind the Neck Split Jerk @75% 1RM Jerk
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Behind the Neck Split Jerk