Announcements
Expectations at the Gym
đź•’ Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!
🏋️ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs – no exceptions!
🧼 Keep It Clean: Wipe down your gear after sweating it out, and stash your stuff in designated areas. Let’s keep things tidy for a smoother workout.
đź’Ş Support Each Other: We’re a team here. Show respect to your coaches and fellow members – we’re all in this together!
⚠️ Stay Safe: Wear the right gear, hydrate, and let your coach know if you’re nursing any injuries. Safety first, always!
đź“‹ Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!
🗣️ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.
📸 Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!
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
Snatch
1 Snatch @ 60% 1 RM Snatch
1 Snatch @ 65% 1 RM Snatch
1 Snatch @ 70% 1 RM Snatch
1 Snatch @ 75% 1 RM Snatch
1 Snatch @ 80% 1 RM Snatch
1 Snatch @ 80% 1 RM Snatch
1 Snatch @ 80% 1 RM Snatch
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 @120lb
-rest as needed-
Set 2:
1 Snatch @130lb
-rest as needed-
Set 3:
1 Snatch @140lb
-rest as needed-
Set 4:
1 Snatch @150lb
-rest as needed-
Set 5:
1 Snatch @160lb
-rest as needed-
Set 6:
1 Snatch @160lb
-rest as needed-
Set 7:
1 Snatch @160lb
*Based off of 200lb 1RM Snatch.
Clean and Jerk
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
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 @120lb
-rest as needed-
Set 2:
1 Clean and Jerk @130lb
-rest as needed-
Set 3:
1 Clean and Jerk @140lb
-rest as needed-
Set 4:
1 Clean and Jerk @150lb
-rest as needed-
Set 5:
1 Clean and Jerk @160lb
-rest as needed-
Set 6:
1 Clean and Jerk @160lb
-rest as needed-
Set 7:
1 Clean and Jerk @160lb
*Based off of 200lb 1RM Clean and Jerk.
Cool Down (Lats) (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Lat Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded Lat Stretch (each side)
Athletes Notes
Lat Smash
PVC Pipe Lat Stretch OR Banded Lat Stretch