Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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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
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Movement Prep (Checkmark)
3 Sets
10 Wall Sit Dumbbell Z Press
20 Banded Pull Apart w/palms up
3x (1 Overhead Squat + 1 Sots Press) (light)
-Then-
3 Sets
3 Slow Motion Snatches (in landing position) + 1:30 Overhead Squat Hold with PVC Pipe or Empty Barbell
*Rest as needed between all sets.
**Log weights in notes.
Athletes Notes
Wall Sit Double DB Z Press
Banded Pull Aparts
Overhead Squat and Sots Press
Slow Motion Snatch
Overhead Squat Hold
Pause Snatch Pull + Floating Power Snatch (Weightlifting Variable Reps & Sets)
1 Pause Snatch Pull + 2 Floating Power Snatch @60% 1 RM Power Snatch
1 Pause Snatch Pull + 2 Floating Power Snatch @60% 1 RM Power Snatch
1 Pause Snatch Pull + 2 Floating Power Snatch @65% 1 RM Power Snatch
1 Pause Snatch Pull + 2 Floating Power Snatch @65% 1 RM Power Snatch
*All touch and go.
**Pause for 1-2 seconds at the top of the Snatch Pull. When you pause at the top of a snatch pull, really push through the legs as hard as you can!
***Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause at the Top Snatch Pull + Floating Power Snatch
Pause Power Snatch (Weightlifting Variable Reps & Sets)
5-6 Minute EMOM
1 Pause Power Snatch @70-75% 1 RM Power Snatch
*Pause in the receiving position for 2 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Power Snatch