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 *
Successory (Optional) (Checkmark)
3 Sets
6 Double Dumbbell Split Clean (3 each leg) + 6 Double Dumbbell Split Jerk (3 each leg)
:45 Wall Sit March (if this is too easy, hold a kettlebell in goblet position)
50ft Hanging Banded Kettlebell Overhead Walk (perform 1 Overhead Squat every 10 ft for a total of 5 Overhead Squat each set)
Athletes Notes
Double Dumbbell Split Clean
Double Dumbbell Split Jerks
Kettlebell Goblet Hold Wall Sit March
Hanging Banded Kettlebell Overhead Walk + Overhead Squat
Push Press + Push Jerk
3 Push Press + 2 Push Jerk @ 60-63% 1 RM Jerk
3 Push Press + 2 Push Jerk @ 65-68% 1 RM Jerk
2 Push Press + 1 Push Jerk @ 70-73% 1 RM Jerk
2 Push Press + 1 Push Jerk @ 75-78% 1 RM Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Push Press + Push Jerk + Jerk – don’t do last jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Push Press + 2 Push Jerk @125lb
-rest as needed-
Set 2:
3 Push Press + 2 Push Jerk @135lb
-rest as needed-
Set 3:
2 Push Press + 1 Push Jerk @145lb
-rest as needed-
Set 4:
2 Push Press + 1 Push Jerk @155lb
*Based off of 200lb 1RM Jerk.
Power Clean + Split Jerk
2 Power Clean + 2 Split Jerk @ 60% 1 RM Power Clean and Jerk
2 Power Clean + 2 Split Jerk @ 65% 1 RM Power Clean and Jerk
1 Power Clean + 1 Split Jerk @ 75% 1 RM Power Clean and Jerk
1 Power Clean + 1 Split Jerk @ 78-80% 1 RM Power Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
2 Power Clean + 2 Split Jerk @120lb
-rest as needed-
Set 2:
2 Power Clean + 2 Split Jerk @130lb
-rest as needed-
Set 3:
1 Power Clean + 1 Split Jerk @150lb
-rest as needed-
Set 4:
1 Power Clean + 1 Split Jerk @160lb
*Based off of 200lb 1RM Power Clean and Jerk.
Squat Clean
For Time: (2 Sets)
5 Squat Cleans @185/125# or 60-65%
4 Squat Cleans @ 205/145# or 68-70%
3 Squat Cleans @ 245/165# or 75-78%
2 Squat Cleans @ 275/185# or 80-85%
1 Squat Clean @ 315/205# or 88-90%
*Rest 3-5 Minutes between sets.
**Cycled or fast singles.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
For Time:
5 Squat Cleans @185/125
4 Squat Cleans @ 205/145
3 Squat Cleans @ 245/165
2 Squat Cleans @ 275/185
1 Squat Clean @ 315/205
-Rest 3-5 Minutes-
Repeat
*Based off of prescribed weights.