Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Warm Up (No Measure)
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
Burgener Warm Up Clean – 3-5 reps of each movement – all to power position
-Into-
2-3 Sets
10 Overhead Squat (make arms narrower each set)
Click “Workout prep notes available” directly below for demo videos.
Athletes Notes
Crossover Symmetry Activation
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Optional: Successory (Checkmark)
3 Sets:
60 Second LIGHT Goblet Squat (20 seconds down, 20 seconds in the bottom, 20 seconds up)
40 Single Leg Bumper Plate Hops (think of these as mini box jumps onto a 25# or 35# bumper plate. Stay on your toes the whole time and work speed and balance) (20 each leg)
10 Kneeling Dumbbell Push Press
Athletes Notes
Dumbbell Goblet Squat (20 seconds down, 20 seconds in the bottom, 20 seconds up)
Single Leg Plate Hops
Kneeling Dumbbell Push Press
Hang Muscle Clean + Strict Press + Close Grip Overhead Squat
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 5.5/10 RPE
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 5.5/10 RPE
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 6/10 RPE
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 6/10 RPE
Athletes Notes
Demo Videos
Hang Muscle Clean + Strict Press + Close Grip Overhead Squat
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 5.5/10 RPE
-rest as needed-
Set 2:
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 5.5/10 RPE
-rest as needed-
Set 3:
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 6/10 RPE
-rest as needed-
Set 4:
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 6/10 RPE
Power Clean + Floating Power Clean + Push Jerk
1 Power Clean + 1 Floating Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Floating Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Floating Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Floating Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Floating Power Clean + 1 Push Jerk @ 8.5/10 RPE
1 Power Clean + 1 Floating Power Clean + 1 Push Jerk @ 8.5/10 RPE
Athletes Notes
Demo Videos
Power Clean + Floating Power Clean + Push Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Power Clean + 1 Floating Power Clean + 1 Push Jerk @ 6.5/10 RPE
-rest as needed-
Set 2:
1 Power Clean + 1 Floating Power Clean + 1 Push Jerk @ 6.5/10 RPE
-rest as needed-
Set 3:
1 Power Clean + 1 Floating Power Clean + 1 Push Jerk @ 7.5/10 RPE
-rest as needed-
Set 4:
1 Power Clean + 1 Floating Power Clean + 1 Push Jerk @ 7.5/10 RPE
-rest as needed-
Set 5:
1 Power Clean + 1 Floating Power Clean + 1 Push Jerk @ 8.5/10 RPE
-rest as needed-
Set 6:
1 Power Clean + 1 Floating Power Clean + 1 Push Jerk @ 8.5/10 RPE