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 *
Tall Clean
Tall Clean 4×4
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE
Demo Videos
Tall Clean
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE
-rest as needed-
Set 2:
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE
-rest as needed-
Set 3:
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE
-rest as needed-
Set 4:
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE
Pause In The Hole Clean from Below the Knee
Pause In the Hole Clean from Below the Knee 3-2-1-1-1-1-1
3 Hang Pause In the Hole Clean @ 6/10 RPE
2 Hang Pause In the Hole Clean @ 6.5/10 RPE
1 Hang Pause In the Hole Clean @ 7/10 RPE
1 Hang Pause In the Hole Clean @ 7.5/10 RPE
1 Hang Pause In the Hole Clean @ 8/10 RPE
1 Hang Pause In the Hole Clean @ 8.5/10 RPE
1 Hang Pause In the Hole Clean @ 9/10 RPE
Demo Videos
Pause In the Hole Hang Clean
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Hang Pause In the Hole Clean @ 6/10 RPE
-rest as needed-
Set 2:
2 Hang Pause In the Hole Clean @ 6.5/10 RPE
-rest as needed-
Set 3:
1 Hang Pause In the Hole Clean @ 7/10 RPE
-rest as needed-
Set 4:
1 Hang Pause In the Hole Clean @ 7.5/10 RPE
-rest as needed-
Set 5:
1 Hang Pause In the Hole Clean @ 8/10 RPE
-rest as needed-
Set 6:
1 Hang Pause In the Hole Clean @ 8.5/10 RPE
-rest as needed-
Set 7:
1 Hang Pause In the Hole Clean @ 9/10 RPE
Behind the Neck Split Jerk
Behind the neck Split Jerk 3-2-1-1-1-1-1
3 Rack Jerk Behind The Neck @ 6/10 RPE
2 Rack Jerk Behind The Neck @ 7/10 RPE
1 Rack Jerk Behind The Neck @ 8/10 RPE
1 Rack Jerk Behind The Neck @ 8.5/10 RPE
1 Rack Jerk Behind The Neck @ 9/10 RPE
1 Rack Jerk Behind The Neck @ 9.5/10 RPE
1 Rack Jerk Behind The Neck @ 10/10 RPE
Demo Videos
Behind the Neck Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Rack Jerk Behind The Neck @ 6/10 RPE
-rest as needed-
Set 2:
2 Rack Jerk Behind The Neck @ 7/10 RPE
-rest as needed-
Set 3:
1 Rack Jerk Behind The Neck @ 8/10 RPE
-rest as needed-
Set 4:
1 Rack Jerk Behind The Neck @ 8.5/10 RPE
-rest as needed-
Set 5:
1 Rack Jerk Behind The Neck @ 9/10 RPE
-rest as needed-
Set 6:
1 Rack Jerk Behind The Neck @ 9.5/10 RPE
-rest as needed-
Set 7:
1 Rack Jerk Behind The Neck @ 10/10 RPE