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Starting October 1, 2024, you will see a 3.9% credit card fee or 2.6% ACH fee. As much as we don’t want to, we have to. We have not raised membership rates in 10 years. This passed on fee will help us combat the 35% increase in Affiliate Fees passed on to us by CrossFit this year alone. If you need to switch payments methods, or talk to me in general please feel free. Joey 910 890 3358
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 + Pause Dip + Drive into Tall Jerk start position + Tall Jerk + Press in Split + Jerk
2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE
2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE
2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE
*Rest as needed between sets.
Athletes Notes
Demo Videos
Muscle Clean + Pause Dip + Drive into Tall Jerk start position + Tall Jerk + Press in Split + Jerk
Example Sets
Set 1
2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE
-rest as needed-
Set 2
2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE
-rest as needed-
Set 3
2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE
Power Clean + Floating Power Clean + Push Jerk + Split Cluster + Split Jerk
1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 62-65% 1 RM Power Clean and Jerk
1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 65-70% 1 RM Power Clean and Jerk
1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 70-73% 1 RM Power Clean and Jerk
1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 73-75% 1 RM Power Clean and Jerk
1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 75-75+% 1 RM Power Clean and Jerk
*Rest as needed between sets
**Split Cluster is a squat clean straight into split jerk, no pause between clean and split jerk.
Athletes Notes
Demo Videos
Power Clean to Parallel + Floating Power Clean + Push Jerk + Split Cluster + Split Jerk
Example Sets
Set 1
1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 125lb
-rest as needed-
Set 2
1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 130lb
-rest as needed-
Set 3
1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 140lb
-rest as needed-
Set 4
1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 145lb
-rest as needed-
Set 5
1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 155lb
*Based off of 200lb 1RM Power Clean and Jerk.
Power Clean + Split Jerk
5 Minutes (Every minute on the minute)
Min 1: 1 Power Clean + 1 Split Jerk @ 80-85% 1RM Power Clean and Jerk
Min 2: 1 Power Clean + 1 Split Jerk @ 85-88% 1RM Power Clean and Jerk
Min 3: 1 Power Clean + 1 Split Jerk @ 85-88%1RM Power Clean and Jerk
Min 4: 1 Power Clean + 1 Split Jerk @ 90-90+% 1RM Power Clean and Jerk
Min 5: 1 Power Clean + 1 Split Jerk @ 90-90+% 1RM 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
Example Sets
Min 1: 1 Power Clean + 1 Split Jerk @165lb
Min 2: 1 Power Clean + 1 Split Jerk @170lb
Min 3: 1 Power Clean + 1 Split Jerk @175lb
Min 4: 1 Power Clean + 1 Split Jerk @180lb
Min 5: 1 Power Clean + 1 Split Jerk @185lb
*Based off of 200lb 1RM Power Clean and Jerk.