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
Optional: Successory (Checkmark)
3 Sets
10 Air Squats
20 Body Weight Walking Lunges
10 Burpees
Athletes Notes
Air Squats
Bodyweight Walking Lunge
Burpee Variations
High Hang Muscle Snatch
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
Demo Videos
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
Snatch
1 Snatch @ 60% 1 RM Snatch
1 Snatch @ 65% 1 RM Snatch
1 Snatch @ 60% 1 RM Snatch
1 Snatch @ 65% 1 RM Snatch
1 Snatch @ 70% 1 RM Snatch
1 Snatch @ 65% 1 RM Snatch
1 Snatch @ 70% 1 RM Snatch
1 Snatch @ 75% 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 @120lb
-rest as needed-
Set 4:
1 Snatch @130lb
-rest as needed-
Set 5:
1 Snatch @140lb
-rest as needed-
Set 6:
1 Snatch @130lb
-rest as needed-
Set 7:
1 Snatch @140lb
-rest as needed-
Set 8:
1 Snatch @150lb
*Based off of 200lb 1RM Snatch.
Cool Down (Ankles and Calves) (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Lacrosse Ball Trap Smash (each side)
2 minute Couch Stretch (each side)
Athletes Notes
Lacrosse Ball Trap Smash (each side)
Couch Stretch (each side)