Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Scaling and Substitution Document (No Measure)
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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
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 + Hang Snatch + High Hang Snatch (Weightlifting Variable Reps & Sets)
Snatch + Hang Snatch + High Hang Snatch @68% 1RM Snatch
Snatch + Hang Snatch + High Hang Snatch @70% 1RM Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1RM Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1RM Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1RM Snatch
*Rest 2 minutes between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch + Hang Snatch + High Hang Snatch
Snatch Deadlift + Snatch Pull (Weightlifting Variable Reps & Sets)
4 Sets
3 Snatch Deadlift + 3 Snatch Pulls @90% 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 Deadlift + Snatch Pull
Sumo Stance RDL (3 Rounds for weight)
3 Sets
10 Sumo Stance RDL @6-7/10 RPE
*Perform one Tempo Glute Bridge between sets. Tempo is :30 up AND down.
Athletes Notes
Sumo Stance Barbell RDL
Glute Bridges with specified tempo (30 seconds up, 30 seconds down)