CrossFit 804 – Mayhem Affiliate – Burgener Strength
NOTE FROM COACH SAGE (No Measure)
Hey Mayhem Family!!
For this cycle, you will be seeing a lot of percentage wave work and pause work variations.
Percentage wave work is so amazing for reinforcing speed and consistency in technique. Moving up in weight and then moving back down (and then moving back up again). It allows us to literally go back and address any of the technical or mental issues that tend to pop up as we start to get to heavier weight. Do your best to not disrespect the lighter weights. THAT IS WHERE THE WORK IS BEING DONE! So, attack each lighter percentage in the exact same way that you’d attack the heavier ones.
Last, you’ll notice that I have you doing hill sprints or regular sprints once a week. PLEASE try your best to get these in each week. I’ve been adding sprints into my own training to experiment the results for you guys and they have been SO beneficial!! I think you guys are going to absolutely love how much they help build explosive power and also work your ENTIRE body!
I’m here for all of you, whatever you may need! Please feel free to reach out with any questions along the way.
Stay Rad,
Sage Burgener
(Instagram: @sageburgener)
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Warm Up (No Measure)
1. Crossover Symmetry or Banded 7s
2. Mayhem Hip Halo Activation
3. Barbell Prep:
– Burgener snatch warm-up
– Snatch skill transfer exercises
– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
4. Cool Down (after you are done with everything in the session)
3-5 minutes of easy cardio
2-3 minute Alternating Calf Stretch
1-2 minute[Quad Smash/side
2 minute Frog Stretch
** full details in coach notes **
Coaches Notes
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 4in Deficit Push Ups
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
5 High Hang Muscle Snatch @ 5/10 RPE
5 High Hang Muscle Snatch @ 5/10 RPE
5 High Hang Muscle Snatch @ 5/10 RPE
Demo Videos
High Hang Muscle Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples 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
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
Examples 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
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
Examples 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.