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
20 Double Dumbbell Pulse Bulgarian Split Squat (pulse at the bottom of each rep) (10 each leg)
20 Double Dumbbell Alternating Chinese Row w/Pause at the top of each rep
5x (1 Dumbbell Chest Fly + 3 Dumbbell Bench Press)
Shoulder Press (5 Rounds for weight)
9-7-5-3-1
9 Barbell Strict Press @ 7/10 RPE
7 Barbell Strict Press @ 7.5/10 RPE
5 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
*7 Double Dumbbell Push Press (heavy) after each set.
Clean & Jerk Technique Work (7 Rounds for weight)
2-2-1-2-1-1-1
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE