Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos: Burgener Strength Week 7 Day 3 (No Measure)
We’re performing the Squat Snatch complex from here:
youtu.be/J5DZMRj3knE?t=22
and the Knee Health, Jerk Primer, and Push Jerks from here:
youtu.be/aiQgIM4fxqY?t=10
Scaling and Substitution Document (No Measure)
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
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
Knee Health (Checkmark)
3 Sets
5 Heel Elevated Deep Lunge (each leg)
:30 Pogo Jumps
10 Toe Elevated Single Arm Dumbbell RDL (5 per arm)
7 Heel Elevated Pause Goblet Squat (pause for 2 seconds in the bottom)
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Front Foot Heel Elevated Deep Lunge
Pogo Jumps
Toe Elevated Single Arm Dumbbell RDL
Heel Elevated Pause Goblet Squat
Snatch + Snatch Balance (Weightlifting Variable Reps & Sets)
15 Minute EMOM
Min 1-5: Squat Snatch + Snatch Balance + Squat Snatch + Snatch Balance @5.5/10 RPE
Min 6-10: Squat Snatch + Snatch Balance + Squat Snatch + Snatch Balance @6/10 RPE
Min 11-15: Squat Snatch + Snatch Balance + Squat Snatch + Snatch Balance @6.5/10 RPE
Athletes Notes
Squat Snatch + Snatch Balance + Squat Snatch + Snatch Balance
Jerk Primer (3 Rounds for weight)
3 Sets
Jerk + Press In Split + Jerk + Press in Split + Jerk + Press in Split @5-6/10 RPE
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Split Jerk + Press in Split + Split Jerk + Press in Split + Jerk + Press in Split
Push Jerk (Weightlifting Variable Reps & Sets)
Take 10-12 minutes to establish a heavy set of 3 Push Jerk.
-Then-
20 Unbroken Push Jerk @6/10 RPE
15 Unbroken Push Jerk @7/10 RPE
10 Unbroken Push Jerk @8/10 RPE
*Rest 90 seconds between sets.
Athletes Notes
Push Jerk