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

1 Snatch @ 65% 1 RM Snatch

1 Snatch @ 70% 1 RM Snatch

1 Snatch @ 75% 1 RM Snatch

1 Snatch @ 80% 1 RM Snatch

1 Snatch @ 85% 1 RM Snatch

1 Snatch @ 90% 1 RM Snatch

1 Snatch @ 95% 1 RM Snatch

1 Snatch @ 100% 1 RM Snatch

1 Snatch @ 100+% 1 RM Snatch

Example Sets

Set 1:

1 Snatch @130lb

-rest as needed-

Set 2:

1 Snatch @140lb

-rest as needed-

Set 3:

1 Snatch @150lb

-rest as needed-

Set 4:

1 Snatch @160lb

-rest as needed-

Set 5:

1 Snatch @170lb

-rest as needed-

Set 6:

1 Snatch @180lb

-rest as needed-

Set 7:

1 Snatch @190lb

-rest as needed-

Set 8:

1 Snatch @200lb

-rest as needed-

Set 9:

1 Snatch @205lb

*Based off of 200lb 1RM Snatch.

Clean and Jerk

1 Clean and Jerk @ 65% 1 RM Clean and Jerk

1 Clean and Jerk @ 70% 1 RM Clean and Jerk

1 Clean and Jerk @ 75% 1 RM Clean and Jerk

1 Clean and Jerk @ 80% 1 RM Clean and Jerk

1 Clean and Jerk @ 85% 1 RM Clean and Jerk

1 Clean and Jerk @ 90% 1 RM Clean and Jerk

1 Clean and Jerk @ 95% 1 RM Clean and Jerk

1 Clean and Jerk @ 100% 1 RM Clean and Jerk

1 Clean and Jerk @ 100+% 1 RM Clean and Jerk

Example Sets

Set 1:

1 Clean and Jerk @130lb

-rest as needed-

Set 2:

1 Clean and Jerk @140lb

-rest as needed-

Set 3:

1 Clean and Jerk @150lb

-rest as needed-

Set 4:

1 Clean and Jerk @160lb

-rest as needed-

Set 5:

1 Clean and Jerk @170lb

-rest as needed-

Set 6:

1 Clean and Jerk @180lb

-rest as needed-

Set 7:

1 Clean and Jerk @190lb

-rest as needed-

Set 8:

1 Clean and Jerk @200lb

-rest as needed-

Set 9:

1 Clean and Jerk @205lb

*Based off of 200lb 1RM Clean and Jerk.