Mayhem Affiliate – Burgener Strength – Mon, May 6

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 Work (Checkmark)

3 Sets

10 Double Dumbbell Lunge + Double Dumbbell Curl and Press in lunge

14 Kettlebell Snatch (7 each side)

10 Seated Straddle-legged Double Dumbbell Z Press

Athletes Notes

Double Dumbbell Walking Lunge + Curl to Press

Kettlebell Snatch

Seated Double Dumbbell Z Press

Five Position Snatch Deadlift + High Hang Muscle Snatch + High Hang Speed Power Snatch + 10 Second Overhead Squat

3 Five Position Snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE

3 Five Position Snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE

3 Five Position Snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE

*5 Position Snatch Deadlift: 1 inch, below knee, above knee, mid thigh, power position

Athletes Notes

Demo Videos

5 Position Snatch Deadlift + High Hang Muscle Snatch + High Hang Speed Power Snatch + 10 Second Overhead Squat

How to approach the lifts

Record each set as 1 of your scores for load

Example Sets

Set 1:

3 Five Position Snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE

-rest as needed-

Set 2:

3 Five Position Snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE

-rest as needed-

Set 3:

3 Five Position Snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE

Snatch Pull + Snatch Panda Pull + Pause Snatch

Snatch Pull + Snatch Panda Pull + Pause Snatch @ 65-70% 1 RM Snatch

Snatch Pull + Snatch Panda Pull + Pause Snatch @ 73-75% 1 RM Snatch

Snatch Pull + Snatch Panda Pull + Pause Snatch @ 75-78% 1 RM Snatch

*Pause Snatch: pause in the receive for 2 seconds.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Snatch Pull + Snatch Panda Pull + Pause Snatch

How to approach the lifts

Record each set as 1 of your scores for load

Example Sets

Set 1:

Snatch Pull + Snatch Panda Pull + Pause Snatch @140lb

-rest as needed

Set 2:

Snatch Pull + Snatch Panda Pull + Pause Snatch @150lb

-rest as needed-

Set 3:

Snatch Pull + Snatch Panda Pull + Pause Snatch @155lb

*Based off of 200lb 1RM Snatch.

Snatch

2 Snatch @ 70% 1 RM Snatch

2 Snatch @ 73-75% 1 RM Snatch

2 Snatch @ 77-80% 1 RM Snatch

2 Snatch @ 83-85% 1 RM Snatch

2 Snatch @ 88% 1 RM Snatch

2 Snatch @ 88-90% 1 RM Snatch

2 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:

2 Snatch @140lb

-rest as needed-

Set 2:

2 Snatch @150lb

-rest as needed-

Set 3:

2 Snatch @160lb

-rest as needed-

Set 4:

2 Snatch @170lb

-rest as needed-

Set 5:

2 Snatch @175lb

-rest as needed-

Set 6:

2 Snatch @180lb

-rest as needed-

Set 7:

2 Snatch @150lb

*Based off of 200lb 1RM Snatch.