Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Metcon (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 *
Slow Clean Deadlift + Hang Pause Clean + Hang Clean + Jerk Dip + Push Jerk
Slow Clean Deadlift + Hang Pause Clean + Hang Clean + Jerk Dip + Push Jerk 3×5
1 Slow Clean Deadlift + 1 Below the Knee Pause Clean + 1 Hang Clean + 1 Jerk Dip + 1 Push Jerk @ 65% 1 RM Clean and Jerk
1 Slow Clean Deadlift + 1 Below the Knee Pause Clean + 1 Hang Clean + 1 Jerk Dip +1 Push Jerk @ 68% 1 RM Clean and Jerk
1 Slow Clean Deadlift + 1 Below the Knee Pause Clean + 1 Hang Clean + 1 Jerk Dip + 1 Push Jerk @ 70% 1 RM Clean and Jerk
*Slow Clean Deadlift: 5 second ascent
*Below the Knee Pause Clean: Pause in receive for 2 seconds.
Athletes Notes
Demo Videos
Slow Clean Deadlift + Hang Pause Clean + Hang Clean + Jerk Dip + Push Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Slow Clean Deadlift + 1 Below the Knee Pause Clean + 1 Hang Clean + 1 Jerk Dip + 1 Push Jerk @130lb
-rest as needed-
Set 2:
1 Slow Clean Deadlift + 1 Below the Knee Pause Clean + 1 Hang Clean + 1 Jerk Dip +1 Push Jerk @135lb
-rest as needed-
Set 3:
1 Slow Clean Deadlift + 1 Below the Knee Pause Clean + 1 Hang Clean + 1 Jerk Dip + 1 Push Jerk @140lb
*Based off of 200lb 1RM Clean and Jerk
Clean Deadlift + Below the Knee Clean + Pause Split Jerk
Clean Deadlift + Below the Knee Clean + Pause Split Jerk 3×3
1 Clean Deadlift + 1 Below the Knee Clean + 1 Pause Split Jerk @ 73% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Below the Knee Clean + 1 Pause Split Jerk @ 75% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Below the Knee Clean + 1 Pause Split Jerk @ 80% 1 RM Clean and Jerk
Athletes Notes
Demo Videos
Clean Deadlift + Below the Knee Clean + Pause Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Clean Deadlift + 1 Below the Knee Clean + 1 Pause Split Jerk @145lb
-rest as needed-
Set 2:
1 Clean Deadlift + 1 Below the Knee Clean + 1 Pause Split Jerk @150lb
-rest as needed-
Set 3:
1 Clean Deadlift + 1 Below the Knee Clean + 1 Pause Split Jerk @160lb
*Based off of 1RM Clean and Jerk.
Clean Pull
Clean Pull 5×3
3 Clean Pull @ 90% 1 RM Clean
3 Clean Pull @ 90% 1 RM Clean
3 Clean Pull @ 95% 1 RM Clean
3 Clean Pull @ 95% 1 RM Clean
3 Clean Pull @ 95% 1 RM Clean
*Use straps.
Athletes Notes
Demo Videos
Clean Pull
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Clean Pull @180lb
-rest as needed-
Set 2:
3 Clean Pull @180lb
-rest as needed-
Set 3:
3 Clean Pull @190lb
-rest as needed-
Set 4:
3 Clean Pull @190lb
-rest as needed-
Set 5:
3 Clean Pull @190lb
*Based off of 1RM Clean.