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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)