Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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 *
Split Jerk
Split Jerk 3-2-1-1-1-1-1
3 Split Jerk @ 65% 1 RM Split Jerk
2 Split Jerk @ 75% 1 RM Split Jerk
1 Split Jerk @ 80% 1 RM Split Jerk
1 Split Jerk @ 85% 1 RM Split Jerk
1 Split Jerk @ 90% 1 RM Split Jerk
1 Split Jerk @ 95% 1 RM Split Jerk
1 Split Jerk @ 100+% 1 RM Split Jerk
Athletes Notes
Demo Videos
Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Split Jerk @130lb
-rest as needed-
Set 2:
2 Split Jerk @150lb
-rest as needed-
Set 3:
1 Split Jerk @160lb
-rest as needed-
Set 4:
1 Split Jerk @170lb
-rest as needed-
Set 5:
1 Split Jerk @180lb
-rest as needed-
Set 6:
1 Split Jerk @190lb
-rest as needed-
Set 7:
1 Split Jerk @205lb
*Based off of 200lb 1RM Split Jerk
Clean Pull + Clean
Clean Pull + Clean 5×2
1 Clean Pull + 1 Clean @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 80-83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 85-88% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 90-93% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 95-100% 1 RM Clean and Jerk
Athletes Notes
Demo Videos
Clean Pull + Clean
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Clean Pull + 1 Clean @150lb
-rest as needed-
Set 2:
1 Clean Pull + 1 Clean @165lb
-rest as needed-
Set 3:
1 Clean Pull + 1 Clean @175lb
-rest as needed-
Set 4:
1 Clean Pull + 1 Clean @195lb
-rest as needed-
Set 5:
1 Clean Pull + 1 Clean @200lb
*Based off of 200lb 1RM Clean and Jerk
Clean Grip Deadlift
Clean Deadlift 3×1
1 Clean Deadlift @ 105% 1 RM Clean
1 Clean Deadlift @ 105% 1 RM Clean
1 Clean Deadlift @ 105% 1 RM Clean
Athletes Notes
Demo Videos
Clean Deadlift
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Clean Deadlift @210lb
-rest as needed-
Set 2:
1 Clean Deadlift @210lb
-rest as needed-
Set 3:
1 Clean Deadlift @210lb
*Based off of 200lb 1RM Clean.