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
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
4. Cool Down – (after you are done with everything in this session):
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2-3 minute Alternating Calf Stretch
1-2 minute Quad Smash (each side)
2 minute Frog Stretch
Optional: Successory (Checkmark)
3 Sets
10 Deficit Push Ups (4 inch)
10 Heel Elevated Goblet Squats
20 Barbell Back Rack Walking Lunge
Athletes Notes
Deficit Push Ups
Heel Elevated Goblet Squats
Barbell Back Rack Lunges
High Hang Muscle Snatch (Weightlifting Variable Reps & Sets)
5 High Hang Muscle Snatch @ 5/10 RPE
5 High Hang Muscle Snatch @ 5/10 RPE
5 High Hang Muscle Snatch @ 5/10 RPE
Athletes Notes
High Hang Muscle Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
5 High Hang Muscle Snatch @ 5/10 RPE
-rest as needed-
Set 2:
5 High Hang Muscle Snatch @ 5/10 RPE
-rest as needed-
Set 3:
5 High Hang Muscle Snatch @ 5/10 RPE
High Hang Pause Power Snatch + Pause Overhead Squat (Weightlifting Variable Reps & Sets)
3 High Hang Pause Power Snatch + 1 Pause Overhead Squat @ 60% 1 RM Power Snatch
3 High Hang Pause Power Snatch + 1 Pause Overhead Squat @ 65% 1 RM Power Snatch
3 High Hang Pause Power Snatch + 1 Pause Overhead Squat @ 68% 1 RM Power Snatch
*High Hang Pause Power Snatch: Pause in receive for 3 seconds.
**Pause Overhead Squat: Pause of 2 seconds in the bottom of the squat.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
High Hang Pause Power Snatch + Pause Overhead Squat
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
3 High Hang Pause Power Snatch + 1 Pause Overhead Squat @120lb
-rest as needed-
Set 2:
3 High Hang Pause Power Snatch + 1 Pause Overhead Squat @130lb
-rest as needed-
Set 3:
3 High Hang Pause Power Snatch + 1 Pause Overhead Squat @135lb
*Based off of 200lb 1RM Power Snatch.
Pause Snatch (Weightlifting Variable Reps & Sets)
1 Pause Snatch @ 65% 1 RM Snatch
1 Pause Snatch @ 70% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 70% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 80% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
*Pause in receive for 2 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Snatch – pause in bottom of catch
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Pause Snatch @130lb
-rest as needed-
Set 2:
1 Pause Snatch @140lb
-rest as needed-
Set 3:
1 Pause Snatch @150lb
-rest as needed-
Set 4:
1 Pause Snatch @140lb
-rest as needed-
Set 5:
1 Pause Snatch @150lb
-rest as needed-
Set 6:
1 Pause Snatch @160lb
-rest as needed-
Set 7:
1 Pause Snatch @150lb
*Based off of 200lb 1RM Snatch.