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
Power Snatch
3 Power Snatch @ 55% 1RM Power Snatch
2 Power Snatch @ 60% 1RM Power Snatch
1 Power Snatch @ 65% 1RM Power Snatch
3 Power Snatch @ 60% 1RM Power Snatch
2 Power Snatch @ 65% 1RM Power Snatch
1 Power Snatch @ 70% 1RM Power Snatch
1 Power Snatch @ 75% 1RM Power Snatch
1 Power Snatch @ 75% 1RM Power Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch
Example Sets
Set 1:
3 Power Snatch @110lb
-rest as needed-
Set 2:
2 Power Snatch @120lb
-rest as needed-
Set 3:
1 Power Snatch @130lb
-rest as needed-
Set 4:
3 Power Snatch @120lb
-rest as needed-
Set 5:
2 Power Snatch @130lb
-rest as needed-
Set 6:
1 Power Snatch @140lb
-rest as needed-
Set 7:
1 Power Snatch @150lb
-rest as needed-
Set 8:
1 Power Snatch @150lb
*Based off of 1RM Power Snatch.
Power Clean + Push Jerk
2 Power Clean and Jerk @ 55% 1RM Power Clean and Jerk
2 Power Clean and Jerk @ 60% 1RM Power Clean and Jerk
1 Power Clean and Jerk @ 65% 1RM Power Clean and Jerk
2 Power Clean and Jerk @ 60% 1RM Power Clean and Jerk
2 Power Clean and Jerk @ 65% 1RM Power Clean and Jerk
1 Power Clean and Jerk @ 70% 1RM Power Clean and Jerk
1 Power Clean and Jerk @ 75% 1RM Power Clean and Jerk
1 Power Clean and Jerk @ 75% 1RM Power Clean and Jerk
*All Jerks done as Push Jerk.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Push Jerk
Example Sets
Set 1:
3 Power Clean and Jerk @110lb
-rest as needed-
Set 2:
2 Power Clean and Jerk @120lb
-rest as needed-
Set 3:
1 Power Clean and Jerk @130lb
-rest as needed-
Set 4:
3 Power Clean and Jerk @120lb
-rest as needed-
Set 5:
2 Power Clean and Jerk @130lb
-rest as needed-
Set 6:
1 Power Clean and Jerk @140lb
-rest as needed-
Set 7:
1 Power Clean and Jerk @150lb
-rest as needed-
Set 8:
1 Power Clean and Jerk @150lb
*Based off of 1RM Power Clean and Jerk.
Elevated Heel Goblet Squat
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.
Elevated Heel Goblet Squat
https://youtu.be/RUXLuZ_GLrE
10 Goblet Hold Heel Elevated Squats + 5 Tall Box Jump @5.5/10 RPE
10 Goblet Hold Heel Elevated Squats + 5 Tall Box Jump @5.5/10 RPE
10 Goblet Hold Heel Elevated Squats + 5 Tall Box Jump @5.5/10 RPE
Athletes Notes
Demo Videos
Heel Elevated Goblet Squats
Tall Box Jumps
Example Sets
Set 1:
10 Heel Elevated Squats + 5 Tall Box Jump @5.5/10 RPE
-rest as needed-
Set 2:
10 Heel Elevated Squats + 5 Tall Box Jump @5.5/10 RPE
-rest as needed-
Set 3:
10 Heel Elevated Squats + 5 Tall Box Jump @5.5/10 RPE