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
7 Reverse Step Up (each leg)
10 Dumbbell Reverse Flies w/1 second pause at the top of each rep
3 x (1 Overhead Squat + 1 Sots Press) (light)
-Then-
3 Sets
3 Slow Motion Snatch (in landing position)
:20 Descending Overhead Squat
:20 Ascending Overhead Squat
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Reverse Step Up
Dumbbell Reverse Flies with a 1 Second Pause
Overhead Squat
Sots Press
Slow Motion Snatch
20 Second Descending Overhead Squat + 20 Second Ascending Overhead Squat
Pause Snatch Pull + Floating Power Snatch + Hang Pause Power Snatch (Weightlifting Variable Reps & Sets)
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Power Snatch @60-65% 1RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Power Snatch @60-65% 1RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Power Snatch @68-70% 1RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Power Snatch @68-70% 1RM Power Snatch
*Rest as needed between sets.
**Hang Pause Power Snatch: pause in the receive for 3 seconds
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 + Hang Pause Snatch – last rep is hang pause POWER snatch
Power Snatch (Weightlifting Variable Reps & Sets)
5 Minute EMOM
1 Power Snatch @78-80% 1RM Power Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch