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CrossFit 804 – Mayhem Affiliate – Burgener Strength
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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. 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”
4. 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”
5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
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
Optional: Successory (Checkmark)
3 Sets
20 Alternating Single Arm Kettlebell Push Press (leave one arm overhead as you push press the other one)
10 Goblet Hold Cossack Squats
20 Dumbbell Hammer Curl
Athletes Notes
Alternating Single Arm Kettlebell Push Press – leave one arm overhead as you push press the other one
Goblet Hold Cossack Squats
Dumbbell Hammer Curls
Slow Snatch Deadlift to Power Position + Power Position Muscle Snatch + Snatch Drop
1 Slow Snatch Deadlift to Power Position + 3 Power Position Muscle Snatch + 3 Snatch Drop @ 6/10 RPE
1 Slow Snatch Deadlift to Power Position + 3 Power Position Muscle Snatch + 3 Snatch Drop @ 6/10 RPE
1 Slow Snatch Deadlift to Power Position + 3 Power Position Muscle Snatch + 3 Snatch Drop @ 6/10 RPE
Athletes Notes
Demo Videos
Slow Snatch Deadlift to Power Position + Power Position Muscle Snatch + Snatch Drop
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Slow Snatch Deadlift to Power Position + 3 Power Position Muscle Snatch + 3 Snatch Drop @ 6/10 RPE
-rest as needed-
Set 2:
1 Slow Snatch Deadlift to Power Position + 3 Power Position Muscle Snatch + 3 Snatch Drop @ 6/10 RPE
-rest as needed-
Set 3:
1 Slow Snatch Deadlift to Power Position + 3 Power Position Muscle Snatch + 3 Snatch Drop @ 6/10 RPE
Snatch Pull + Hang Pause Power Snatch + Overhead Squat
1 Snatch Pull + 1 Hang Pause Power Snatch + 1 Overhead Squat @ 70% 1 RM Power Snatch
1 Snatch Pull + 1 Hang Pause Power Snatch + 1 Overhead Squat @ 75% 1 RM Power Snatch
1 Snatch Pull + 1 Hang Pause Power Snatch + 1 Overhead Squat @ 75-78% 1 RM Power Snatch
*Hang Pause Power Snatch: Pause in receive for 3 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pull + Hang Pause Power Snatch + Overhead Squat
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Snatch Pull + 1 Hang Pause Power Snatch + 1 Overhead Squat @140lb
-rest as needed-
Set 2:
1 Snatch Pull + 1 Hang Pause Power Snatch + 1 Overhead Squat @150lb
-rest as needed-
Set 3:
1 Snatch Pull + 1 Hang Pause Power Snatch + 1 Overhead Squat @155lb
*Based off of 200lb 1RM Power Snatch.
Pause 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
1 Pause Snatch @ 80% 1 RM Snatch
1 Pause Snatch @ 85% 1 RM Snatch
1 Pause Snatch @ 90% 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 @140lb
-rest as needed-
Set 2:
1 Pause Snatch @150lb
-rest as needed-
Set 3:
1 Pause Snatch @160lb
-rest as needed-
Set 4:
1 Pause Snatch @150lb
-rest as needed-
Set 5:
1 Pause Snatch @160lb
-rest as needed-
Set 6:
1 Pause Snatch @170lb
-rest as needed-
Set 7:
1 Pause Snatch @180lb
*Based off of 200lb 1RM Snatch.