Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Warm Up (No Measure)
1. Crossover Symmetry Activation Plus 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.
Front Squat Skill Transfer Exercises – 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Optional: Successory (Checkmark)
3 Sets
15 Reverse Grip Shoulder Press
15 Supinated Grip Barbell Row
30 Calf Raises
Athletes Notes
Demo Videos
Reverse Grip Shoulder Press
Barbell Bent Over Row – with supinated grip
Calf Raises
Hang Muscle Clean
Every minute on the minute for 5 minutes:
Min 1: 3 Hang Muscle Clean @ 5/10 RPE
Min 2: 3 Hang Muscle Clean @ 5/10 RPE
Min 3: 3 Hang Muscle Clean @ 6/10 RPE
Min 4: 3 Hang Muscle Clean @ 6/10 RPE
Min 5: 3 Hang Muscle Clean @ 6.5/10 RPE
Athletes Notes
Demo Videos
Hang Muscle Clean
Example Sets
Min 1: 3 Hang Muscle Clean @ 5/10 RPE
Min 2: 3 Hang Muscle Clean @ 5/10 RPE
Min 3: 3 Hang Muscle Clean @ 6/10 RPE
Min 4: 3 Hang Muscle Clean @ 6/10 RPE
Min 5: 3 Hang Muscle Clean @ 6.5/10 RPE
Power Clean + Push Jerk
Every minute on the minute for 5 minutes:
Min 1: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 2: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 3: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 4: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 5: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Push Jerk
Example Sets
Min 1: 2 Power Clean + 1 Push Jerk @135lb
Min 2: 2 Power Clean + 1 Push Jerk @135lb
Min 3: 2 Power Clean + 1 Push Jerk @135lb
Min 4: 2 Power Clean + 1 Push Jerk @140lb
Min 5: 2 Power Clean + 1 Push Jerk @140lb
*Based off of 200lb 1RM Power Clean and Jerk
Clean and Jerk
Every minute on the minute for 5 minutes:
Min 1: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 2: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 3: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 4: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 5: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean + Pause Split Jerk – NO pause in catch
Example Sets
Min 1: 1 Clean and Jerk @150lb
Min 2: 1 Clean and Jerk @150lb
Min 3: 1 Clean and Jerk @155lb
Min 4: 1 Clean and Jerk @155lb
Min 5: 1 Clean and Jerk @160lb
*Based off of 200lb 1RM Clean and Jerk.