Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Programming Note (No Measure)
UPDATE: In the past, this track followed a few weeks behind our main Burgener Strength track. We have made the decision to get these tracks on the same timeline so that the programming better flows with the Mayhem Affiliate cycle that we’re on. Therefore, we are doing 2 ramp-up weeks to prepare for the new cycle, which will start on April 6th along with our new strength and gymnastic cycles in Mayhem Affiliate.
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
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
Muscle Snatch + Snatch Push Press + Snatch Balance (6 Rounds for weight)
Muscle Snatch + Snatch Push Press + Snatch Balance (1+1+1)
6 sets @ 4-5/10 RPE
Athletes Notes
Muscle Snatch
Snatch Push Press + Snatch Balance
3 Position Snatch (Weightlifting Variable Reps & Sets)
3 Position Snatch (mid thigh, above the knee, ground):
1+1+1 x 5 sets @ 50-60%
Athletes Notes
3 Position Snatch – High Hang, Above Knee, Floor
Bench Press (Weightlifting Variable Reps & Sets)
Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
Bench Press 5×5 @ 60-65%
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Open Book (each side)
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Open Book
Frog Stretch