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
** 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
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Max Vertical Clean Grip Jump and Shrug + SPEED High Hang Power Clean
Max Vertical Clean Grip Jump and Shrug + SPEED High Hang Power Clean 4×4
2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE
2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE
2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE
2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE
Athletes Notes
Demo Videos
Max Vertical Clean Jump and Shrug + SPEED High Hang Power Clean
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE
-rest as needed-
Set 2:
2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE
-rest as needed-
Set 3:
2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE
-rest as needed-
Set 4:
2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE
Power Clean
Power Clean 3-2-1-1-1-1-1
3 Power Clean @ 6/10 RPE
2 Power Clean @ 7/10 RPE
1 Power Clean @ 7.5/10 RPE
1 Power Clean @ 8/10 RPE
1 Power Clean @ 8.5/10 RPE
1 Power Clean @ 9/10 RPE
1 Power Clean @ 10/10 RPE
Athletes Notes
Demo Videos
Power Clean
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Power Clean @ 6/10 RPE
-rest as needed-
Set 2:
2 Power Clean @ 7/10 RPE
-rest as needed-
Set 3:
1 Power Clean @ 7.5/10 RPE
-rest as needed-
Set 4:
1 Power Clean @ 8/10 RPE
-rest as needed-
Set 5:
1 Power Clean @ 8.5/10 RPE
-rest as needed-
Set 6:
1 Power Clean @ 9/10 RPE
-rest as needed-
Set 7:
1 Power Clean @ 10/10 RPE
Rack Jerk
Rack Jerk 3-2-1-1-1-1-1
3 Rack Jerk @ 6/10 RPE
2 Rack Jerk @ 7/10 RPE
1 Rack Jerk @ 7.5/10 RPE
1 Rack Jerk @ 8/10 RPE
1 Rack Jerk @ 8.5/10 RPE
1 Rack Jerk @ 9/10 RPE
1 Rack Jerk @ 10/10 RPE
Athletes Notes
Demo Videos
Rack Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Rack Jerk @ 6/10 RPE
-rest as needed-
Set 2:
2 Rack Jerk @ 7/10 RPE
-rest as needed-
Set 3:
1 Rack Jerk @ 7.5/10 RPE
-rest as needed-
Set 4:
1 Rack Jerk @ 8/10 RPE
-rest as needed-
Set 5:
1 Rack Jerk @ 8.5/10 RPE
-rest as needed-
Set 6:
1 Rack Jerk @ 9/10 RPE
-rest as needed-
Set 7:
1 Rack Jerk @ 10/10 RPE