Mayhem Affiliate – Burgener Strength – Mon, Apr 15

Announcements

Expectations at the Gym

🕒 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.

💪 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!

📋 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)