CrossFit 804 – Mayhem Affiliate – Burgener Strength
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Warm Up (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
** full details in coach notes **
Coaches Notes
1. Crossover Symmetry Activation
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
Snatch:
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
Optional: Successory (Checkmark)
3 Sets
14 Double Dumbbell Step Ups (7 each leg
100ft Single Arm Kettlebell Front Rack Hold + Single Arm Overhead Carry (walk 50ft, switch arms, walk 50ft)
:45 Side Forearm Plank Holds (hold top leg up for more advanced version)
Athletes Notes
Double Dumbbell Box Step Up
Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm
Side Forearm Plank with Top Leg on Bench – no leg on bench
High Hang Muscle Snatch + Pressing Snatch Balance + Tall Snatch
3 High Hang Muscle Snatch + 2 Pressing Snatch Balance + 3 Tall Snatch @ 5.5/10 RPE
3 High Hang Muscle Snatch + 2 Pressing Snatch Balance + 3 Tall Snatch @ 5.5/10 RPE
3 High Hang Muscle Snatch + 2 Pressing Snatch Balance + 3 Tall Snatch @ 5.5/10 RPE
Athletes Notes
Demo Videos
High Hang Muscle Snatch + Pressing Snatch Balance + Tall Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
3 High Hang Muscle Snatch + 2 Pressing Snatch Balance + 3 Tall Snatch @ 5.5/10 RPE
-rest as needed-
Set 2:
3 High Hang Muscle Snatch + 2 Pressing Snatch Balance + 3 Tall Snatch @ 5.5/10 RPE
-rest as needed-
Set 3:
3 High Hang Muscle Snatch + 2 Pressing Snatch Balance + 3 Tall Snatch @ 5.5/10 RPE
Snatch Balance
Take 10 minutes or 5 singles to build to a heavy Snatch Balance For the Day (practice making bigger jumps)
-Then-
Take 90-95% of that 1 RM and hit for 3 singles.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Balance
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Snatch Balance @95lb
-rest as needed-
Set 2:
1 Snatch Balance @115lb
-rest as needed-
Set 3:
1 Snatch Balance @135lb
-rest as needed-
Set 4:
1 Snatch Balance @155lb
-rest as needed-
Set 5:
1 Snatch Balance @175lb
-rest as needed-
Set 6:
1 Snatch Balance @170lb
-rest as needed-
Set 7:
1 Snatch Balance @170lb
-rest as needed-
Set 8:
1 Snatch Balance @170lb
Rack Jerk
Take 10 minutes or 5 singles to build to a heavy Rack Jerk for the day (practice making bigger jumps)
-Then-
Take 90-95% of that 1 RM and hit for 3 singles.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Rack Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Rack Jerk @95lb
-rest as needed-
Set 2:
1 Rack Jerk @115lb
-rest as needed-
Set 3:
1 Rack Jerk @135lb
-rest as needed-
Set 4:
1 Rack Jerk @155lb
-rest as needed-
Set 5:
1 Rack Jerk @175lb
-rest as needed-
Set 6:
1 Rack Jerk @170lb
-rest as needed-
Set 7:
1 Rack Jerk @170lb
-rest as needed-
Set 8:
1 Rack Jerk @170lb