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
Muscle Clean + High Hang Speed Power Clean + Tall Push Jerk + Tall Jerk
3 Muscle Clean + 3 High Hang Speed Power Cleans + 3 Tall Push Jerk + 3 Tall Jerk @ 5.5/10 RPE
3 Muscle Clean + 3 High Hang Speed Power Cleans + 3 Tall Push Jerk + 3 Tall Jerk @ 5.5/10 RPE
3 Muscle Clean + 3 High Hang Speed Power Cleans + 3 Tall Push Jerk + 3 Tall Jerk @ 5.5/10 RPE
*Rest as needed between sets
Athletes Notes
Demo Videos
Muscle Clean + High Hang Speed Power Cleans + Tall Push Jerk + Tall Jerk
Example Sets
Set 1
3 Muscle Clean + 3 High Hang Speed Power Cleans + 3 Tall Push Jerk + 3 Tall Jerk @ 5.5/10 RPE
-Rest as needed-
Set 2
3 Muscle Clean + 3 High Hang Speed Power Cleans + 3 Tall Push Jerk + 3 Tall Jerk @ 5.5/10 RPE
-Rest as needed-
Set 3
3 Muscle Clean + 3 High Hang Speed Power Cleans + 3 Tall Push Jerk + 3 Tall Jerk @ 5.5/10 RPE
Clean Deadlift + Floating Clean Pull + Floating Power Clean + Clean + Push Jerk + Jerk
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 63-65% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 65-68% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 68-70% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 70-73+% 1 RM Power Clean
*Rest as needed between sets
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Deadlift to Mid Thigh + Floating Clean Pull + Floating Power Clean to Parallel + Clean + Push Jerk + Split Jerk
Clean and Jerk
6 minutes (every minute on the minute)
Min 1: 1 Clean and Jerk @ 80-82% 1 RM Clean and Jerk
Min 2: 1 Clean and Jerk @ 80-82% 1 RM Clean and Jerk
Min 3: 1 Clean and Jerk @ 80-82% 1 RM Clean and Jerk
Min 4: 1 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
Min 5: 1 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
Min 6: 1 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
Example Sets
Min 1: 1 Clean & Jerk @160lb
Min 2: 1 Clean & Jerk @160lb
Min 3: 1 Clean & Jerk @165lb
Min 4: 1 Clean & Jerk @165lb
Min 5: 1 Clean & Jerk @170lb
Min 6: 1 Clean & Jerk @170lb
*Based off of 200lb 1RM Clean & Jerk.
Optional: Core (Checkmark)
3 Sets
15-20 Med Ball GHD Sit Ups
20 Dumbbell Plank Pull Throughs (10 each side)
20 Kneeling Landmine Twist (10 each side)
Athletes Notes
Med Ball GHD Sit Up
Dumbbell Plank Pull Through
Kneeling Landmine Twists