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
Snatch
Build to a heavy Snatch in 10 minutes or 5 singles.
-Then-
Take 75-80% of that Snatch and hit for 3 PERFECT singles.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Snatch @95lb
-rest as needed-
Set 2:
1 Snatch @115lb
-rest as needed-
Set 3:
1 Snatch @135lb
-rest as needed-
Set 4:
1 Snatch @155lb
-rest as needed-
Set 5:
1 Snatch @175lb
-rest as needed-
Set 6:
1 Snatch @140lb
-rest as needed-
Set 7:
1 Snatch @140lb
-rest as needed-
Set 8:
1 Snatch @140lb
*Based off of 200lb 1RM Snatch
Clean and Jerk
Build to a heavy Clean and Jerk in 10 minutes or 5 singles.
-Then-
Take 75-80% of that Clean and Jerk and hit for 3 PERFECT singles.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Clean and Jerk @95lb
-rest as needed-
Set 2:
1 Clean and Jerk @115lb
-rest as needed-
Set 3:
1 Clean and Jerk @135lb
-rest as needed-
Set 4:
1 Clean and Jerk @155lb
-rest as needed-
Set 5:
1 Clean and Jerk @175lb
-rest as needed-
Set 6:
1 Clean and Jerk @140lb
-rest as needed-
Set 7:
1 Clean and Jerk @140lb
-rest as needed-
Set 8:
1 Clean and Jerk @140lb
*Based off of 200lb 1RM Clean and Jerk