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 Dumbbell Bulgarian Split Squats (7 each leg)
50ft Single Arm Farmer Carry (25ft each side) (Heavy)
:30 Side Forearm Plank Holds (Hold top leg up for more advanced version)
Athletes Notes
Dumbbell Bulgarian Split Squats
Single Dumbbell Farmers Carry
Forearm Side Plank
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 Pull + Power Snatch
2 Snatch Pull + 2 Power Snatch @ 65% 1 RM Power Snatch
2 Snatch Pull + 2 Power Snatch @ 68% 1 RM Power Snatch
2 Snatch Pull + 1 Power Snatch @ 70% 1 RM Power Snatch
2 Snatch Pull + 1 Power Snatch @ 73-75% 1 RM Power Snatch
1 Snatch Pull + 1 Power Snatch @ 78-80% 1 RM Power Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pull + Power Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
2 Snatch Pull + 2 Power Snatch @130lb
-rest as needed-
Set 2:
2 Snatch Pull + 2 Power Snatch @135lb
-rest as needed-
Set 3:
2 Snatch Pull + 1 Power Snatch @140lb
-rest as needed-
Set 4:
2 Snatch Pull + 1 Power Snatch @150lb
-rest as needed-
Set 5:
1 Snatch Pull + 1 Power Snatch @160lb
*Based off of 200lb 1RM Power Snatch.
Snatch Balance
Take 10 minutes or 5 singles to build to a heavy Snatch Balance for the day. (Practice making bigger jumps)
-Then-
Take 88-90% 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 @160lb
-rest as needed-
Set 7:
1 Snatch Balance @160lb
-rest as needed-
Set 8:
1 Snatch Balance @160lb