Mayhem Affiliate – Burgener Strength – Mon, Mar 25

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 OR Banded 7s

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

* 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

OR Banded 7s – perform 7 reps of each movement

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

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”

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”

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Optional: Successory (Checkmark)

3 Sets

14 Barbell Overhead Carry Walking Lunges (7 each leg)

20 Single Arm Kettlebell Swing (10 each arm)

10 Seated Straddle-legged Double Dumbbell Shoulder Press

Athletes Notes

Overhead Walking Lunge

Alternating Single Arm Kettlebell Swings

Seated Straddle Legged Double Dumbbell Shoulder Press

High Hang Muscle Snatch

5 High Hang Muscle Snatch @ 5.5/10 RPE

5 High Hang Muscle Snatch @ 5.5/10 RPE

5 High Hang Muscle Snatch @ 5.5/10 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 @ 5.5/10 RPE

-rest as needed-

Set 2:

5 High Hang Muscle Snatch @ 5.5/10 RPE

-rest as needed-

Set 3:

5 High Hang Muscle Snatch @ 5.5/10 RPE

High Hang Pause Snatch + Hang Snatch + Overhead Squat

1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @ 65% 1 RM Snatch

1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @ 70% 1 RM Snatch

1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @ 70+% 1 RM Snatch

*High Hang Pause Snatch: Pause in receive for 3 seconds.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

High Hang Pause Snatch + Hang Snatch + Overhead Squat

How to approach the lifts

Record each set as 1 of your scores for load

Example Sets

Set 1:

1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @130lb

-rest as needed-

Set 2:

1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @140lb

-rest as needed-

Set 3:

1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @150lb

*Based off of 200lb 1RM 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 @ 80% 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 @160lb

*Based off of 200lb 1RM Snatch.

Cool Down (No Measure)

2 minute Couch Stretch (each side)

2 minute Pigeon Pose/Stretch (each side)

1-2 minute Quad Smash (each side)

Athletes Notes

Couch Stretch (each side)

Pigeon Pose/Stretch (each side)

Quad Smash (each side)