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
10 Double Kettlebell Front Rack Tempo Bulgarian Split Squat (5 each leg) (3 seconds down, 3 second hold in the bottom)
10 Foot Elevated Ring Rows
10 Weighted Plank Up Downs (Go from High Plank to Low Plank one arm at a time with bumper plate on back)
Seated Double DB Shoulder Press
*Rest 1:00-1:30 b/t sets
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
Seated Double DB Shoulder Press 5×5
5 Seated Double Dumbbell Z Press @ 6.5/10 RPE
5 Seated Double Dumbbell Z Press @ 7/10 RPE
5 Seated Double Dumbbell Z Press @ 7.5/10 RPE
5 Seated Double Dumbbell Z Press @ 8/10 RPE
5 Seated Double Dumbbell Z Press @ 8.5/10 RPE
Perform 5 Barbell Push Press after each set.
Clean and Jerk
Clean & Jerk 2-2-1-2-1-1
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 8/10 RPE
2 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE