Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Warm Up (Checkmark)
1. Crossover Symmetry Activation
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
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2”, 4”, 6”
Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Successory (Optional) (Checkmark)
3 Sets
20 Goblet Hold Cossack Squat
10 Lat Pull Down
20 Landmine Twist (10 each side)
Athletes Notes
Goblet Hold Cossack Squats
Lat Pull Downs
Landmine Twist
Muscle Snatch + Snatch Drop (Weightlifting Variable Reps & Sets)
3 Muscle Snatch + 3 Snatch Drop @ 5.5/10 RPE
3 Muscle Snatch + 3 Snatch Drop @ 5.5/10 RPE
3 Muscle Snatch + 3 Snatch Drop @ 5.5/10 RPE
Athletes Notes
Muscle Snatch + Snatch Drop
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
3 Muscle Snatch + 3 Snatch Drop @ 5.5/10 RPE
-rest as needed-
Set 2:
3 Muscle Snatch + 3 Snatch Drop @ 5.5/10 RPE
-rest as needed-
Set 3:
3 Muscle Snatch + 3 Snatch Drop @ 5.5/10 RPE
2 Position Power Snatch (Floor, Above the Knee) (Weightlifting Variable Reps & Sets)
2 Position Power Snatch @ 60% 1 RM Power Snatch
2 Position Power Snatch @ 65% 1 RM Power Snatch
2 Position Power Snatch @ 68% 1 RM Power Snatch
2 Position Power Snatch @ 70% 1 RM Power Snatch
2 Position Power Snatch @ 75% 1 RM Power Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
2 Position Power Snatch Floor, Above the Knee
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
2 Position Power Snatch @120lb
-rest as needed-
Set 2:
2 Position Power Snatch @130lb
-rest as needed-
Set 3:
2 Position Power Snatch @135lb
-rest as needed-
Set 4:
2 Position Power Snatch @140lb
-rest as needed-
Set 5:
2 Position Power Snatch @150lb
*Based off of 200lb 1RM Power Snatch.
Snatch Balance
Take 10 minutes or 5 singles to build to a heavy Snatch Balance for the day. (Practice making bigger jumps)
-Then-
Take 85% of that 1 RM and hit for 3 singles.
Score is the Heavy Snatch Balance single
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Balance
How to approach the lifts
Score is the heavy Snatch Balance single for the day.
Example Sets
Set 1:
1 Snatch Balance @95lb
-rest as needed-
Set 2:
1 Snatch Balance @115lb
-rest as needed-
Set 3:
1 Snatch Balance @135lb
-rest as needed-
Set 4:
1 Snatch Balance @155lb
-rest as needed-
Set 5:
1 Snatch Balance @175lb
-rest as needed-
Set 6:
1 Snatch Balance @150lb
-rest as needed-
Set 7:
1 Snatch Balance @150lb
-rest as needed-
Set 8:
1 Snatch Balance @150lb
*Based off of 200lb 1RM Snatch Balance