Mayhem Affiliate – Burgener Strength – Sat, May 11

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

Snatch

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

-Then-

Take 85-90% of that weight and hit for 5 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

Example 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 @160lb

-rest as needed-

Set 7:

1 Snatch @160lb

-rest as needed-

Set 8:

1 Snatch @160lb

-rest as needed-

Set 9:

1 Snatch @160lb

-rest as needed-

Set 10:

1 Snatch @160lb

Clean and Jerk

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

-Then-

Take 83-85% of that weight and hit for 5 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

Example 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 @160lb

-rest as needed-

Set 7:

1 Clean and Jerk @160lb

-rest as needed-

Set 8:

1 Clean and Jerk @160lb

-rest as needed-

Set 9:

1 Clean and Jerk @160lb

-rest as needed-

Set 10:

1 Clean and Jerk @160lb

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.

Cool Down (No Measure)

1-2 minute Quad Smash (each side)

1-2 minute Lat Smash (each side)

1-2 minute Scorpion Stretch

Athletes Notes

Quad Smash

Lat Smash

Scorpion Stretch