Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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
:30 Single Arm Kettlebell Front Rack Wall Sit Hold (each arm) + 5 Heel Elevated Goblet Squat
5 Heavy Renegade Row (each arm)
:45 Double Kettlebell Flutter Kick
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Single Arm Kettlebell Front Rack Hold Wall Sit
Heel Elevated Goblet Squats
Dumbbell Renegade Row
Double Kettlebell Overhead Flutter Kicks
Snatch Deadlift + Power Snatch + Floating Power Snatch + Floating Pause Snatch (Weightlifting Variable Reps & Sets)
5 Sets
1 Snatch Deadlift to Power Position + 1 Power Snatch from that power position + 1 Floating Power Snatch to parallel + 1 Floating Pause Snatch
*Rest as needed between sets.
**Start at 60-65% and build in weight each set. You’ll probably end somewhere around 70-73% 1RM Power Snatch
***Floating Pause Snatch: pause in receive for 3 seconds.
****All touch and go.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Snatch Deadlift to Power Position + Power Snatch from Power Position + Floating Power Snatch to Parallel + Floating Snatch
Snatch (Weightlifting Variable Reps & Sets)
5 Minute EMOM
1 Snatch @75-75+% 1RM Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Snatch
Superset (Checkmark)
3 Sets
5 High Hang Snatch Shrugs (USE STRAPS) @105-105+% 1RM Snatch
5 Tall Box Jump
*Rest as needed between sets.
**Log weight and box height in notes.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
High Hang Snatch Shrugs
Tall Box Jump