Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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COACH BURGENER’S RPE SCALE
RPE 1-4 || Very light to light effort
RPE 5-6 || Could do 4 to 6 more repetitions
RPE 7 || Could do 3 more repetitions
RPE 7.5 || Could definitely do 2 more repetitions, chance at 3
RPE 8 || Could do 2 more repetitions
RPE 8.5 || Could definitely do 1 more repetition, chance at 2
RPE 9 || Could do 1 more repetition
RPE 9.5 || Could not do more reps, could do slightly more load
RPE 10 || Could not do more reps or more load
Warm Up (No Measure)
1. Crossover Symmetry or Banded 7’s
2. Mayhem Hip Halo Activation
3. Barbell Prep
Burgener clean warm-up
Front squat skill transfer exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Seated Double DB Shoulder Press (5 Rounds for weight)
5 Sets: 5 Reps
5 Seated Double Dumbbell Strict Press @ 6.5/10 RPE
5 Seated Double Dumbbell Strict Press @ 7/10 RPE
5 Seated Double Dumbbell Strict Press @ 7.5/10 RPE
5 Seated Double Dumbbell Strict Press @ 8/10 RPE
5 Seated Double Dumbbell Strict Press @ 8.5/10 RPE
*5 Barbell Behind the Neck Push Press after each set.
Clean & Jerk [Technique Work] (6 Rounds for weight)
6 Sets: 2-2-2-1-1-1
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE