Mayhem Affiliate – Burgener Strength – Sat, Mar 23

CrossFit 804 – Mayhem Affiliate – Burgener Strength

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Warm Up, Total Session Time, & Cool Down (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 this session):

3-5 minutes of easy cardio

CrossOver Symmetry Recovery

** full details in coach notes **

Coaches Notes

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. 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.)

CrossOver Symmetry Recovery – Perform 6 second negatives with the same routine shown here

Snatch

Take 15 Minutes to establish a 1 RM Snatch for the day.

-Then-

Take 70% of that weight and hit for 3 perfect singles.

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

Examples Sets

Set 1:

1 Snatch @95lb

-rest as needed-

Set 2:

1 Snatch @115lb

-rest as needed-

Set 3:

1 Snatch @135lb

-rest as needed-

Set 4:

1 Snatch @155lb

-rest as needed-

Set 5:

1 Snatch @175lb

-rest as needed-

Set 6:

1 Snatch @125lb

-rest as needed-

Set 7:

1 Snatch @125lb

-rest as needed-

Set 8:

1 Snatch @125lb

Clean and Jerk

Take 15 Minutes to establish a 1 RM Clean and Jerk for the day.

-Then-

Take 70% of that weight and hit for 3 perfect singles.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Clean and Jerk

How to approach the lifts

Record each set as 1 of your scores for load

Examples Sets

Set 1:

1 Clean and Jerk @95lb

-rest as needed-

Set 2:

1 Clean and Jerk @115lb

-rest as needed-

Set 3:

1 Clean and Jerk @135lb

-rest as needed-

Set 4:

1 Clean and Jerk @155lb

-rest as needed-

Set 5:

1 Clean and Jerk @175lb

-rest as needed-

Set 6:

1 Clean and Jerk @125lb

-rest as needed-

Set 7:

1 Clean and Jerk @125lb

-rest as needed-

Set 8:

1 Clean and Jerk @125lb

Optional: Hill Sprints (Checkmark)

5 Total Sprints ALL OUT!

*Rest 2 minutes in between each sprint.

*Sub 100m Sprint if you can’t find a hill.