Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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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
Successory (Checkmark)
3 Sets
14 Double Dumbbell Pause Bulgarian Split Squat (pause for 2 seconds at the bottom of each rep) (7 each leg)
14 Single Arm Dumbbell Row w/Pause at the top of each rep (7 each arm)
12 Dumbbell Chest Flies
Push Press (5 Rounds for weight)
5×3
3 Push Press @ 6.5/10 RPE
3 Push Press @ 7/10 RPE
3 Push Press @ 7.5/10 RPE
3 Push Press @ 8/10 RPE
3 Push Press @ 8.5/10 RPE
*5 Heavy Double Dumbbell Seated Strict Press after each set.
Clean Deadlift + Floating Power Clean + Pause Split Jerk (5 Rounds for weight)
5×3
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 7/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 7.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 8/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 8.5/10 RPE
*You will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it.. Pausing in the receive for 3 seconds**