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 *
Hang Pause Clean + Pause Push Jerk
Hang Pause Clean + Pause Push Jerk 3×4
3 Hang Pause Clean + 1 Pause Push Jerk @ 55% 1 RM Clean and Jerk
3 Hang Pause Clean + 1 Pause Push Jerk @ 60% 1 RM Clean and Jerk
3 Hang Pause Clean + 1 Pause Push Jerk @ 65% 1 RM Clean and Jerk
*Hang is from above the knee.
*Both pauses are for 3 seconds in the receive position.
Demo Videos
Hang Pause Clean Above Knee + Pause Push Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Hang Pause Clean + 1 Pause Push Jerk @110lb
-rest as needed-
Set 2:
3 Hang Pause Clean + 1 Pause Push Jerk @120lb
-rest as needed-
Set 3:
3 Hang Pause Clean + 1 Pause Push Jerk @130lb
*Based off of 200lb 1RM Clean and Jerk.
Hang Clean + Jerk
Hang Clean + Jerk 3-3-2-2
2 Hang Clean + 1 Split Jerk @ 70% 1 RM Clean and Jerk
2 Hang Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk
1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk
1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk
*Hang is from above the knee.
Demo Videos
Hang Clean + Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
2 Hang Clean + 1 Split Jerk @140lb
-rest as needed-
Set 2:
2 Hang Clean + 1 Split Jerk @145lb
-rest as needed-
Set 3:
1 Hang Clean + 1 Split Jerk @150lb
-rest as needed-
Set 4:
1 Hang Clean + 1 Split Jerk @150lb
*Based off of 200lb 1RM Clean and Jerk
Clean Pull
Clean Pull 5×5
5 Clean Pull @ 80% 1 RM Clean
5 Clean Pull @ 80% 1 RM Clean
5 Clean Pull @ 80% 1 RM Clean
5 Clean Pull @ 85% 1 RM Clean
5 Clean Pull @ 85% 1 RM Clean
Demo Videos
Clean Pull
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
5 Clean Pull @160lb
-rest as needed-
Set 2:
5 Clean Pull @160lb
-rest as needed-
Set 3:
5 Clean Pull @160lb
-rest as needed-
Set 4:
5 Clean Pull @170lb
-rest as needed-
Set 5:
5 Clean Pull @170lb
*Based off of 1RM Clean.