Announcements
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
()
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 For the Clean @ 4/10 RPE
Burgener Warm Up For the Clean @ 4.5/10 RPE
Burgener Warm Up For the Clean @ 5/10 RPE
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up: Clean
Clean and Jerk
10 Minutes (every minute on the minute)
Min 1: 1 Clean and Jerk @65% 1RM Clean and Jerk
Min 2: 1 Clean and Jerk
Min 3: 1 Clean and Jerk
Min 4: 1 Clean and Jerk
Min 5: 1 Clean and Jerk
Min 6: 1 Clean and Jerk
Min 7: 1 Clean and Jerk
Min 8: 1 Clean and Jerk
Min 9: 1 Clean and Jerk
Min 10: 1 Clean and Jerk
*Start around 65% and build to a heavy single for the day.
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 and Jerk @130lb
Min 2: 1 Clean and Jerk @140lb
Min 3: 1 Clean and Jerk @150lb
Min 4: 1 Clean and Jerk @155lb
Min 5: 1 Clean and Jerk @160lb
Min 6: 1 Clean and Jerk @165lb
Min 7: 1 Clean and Jerk @170lb
Min 8: 1 Clean and Jerk @180lb
Min 9: 1 Clean and Jerk @185lb
Min 10: 1 Clean and Jerk @190lb
*Based off of 200lb 1RM Clean and Jerk.
Snatch
10 Minutes (every minute on the minute)
Min 1: 1 Snatch @65% 1RM Snatch
Min 2: 1 Snatch
Min 3: 1 Snatch
Min 4: 1 Snatch
Min 5: 1 Snatch
Min 6: 1 Snatch
Min 7: 1 Snatch
Min 8: 1 Snatch
Min 9: 1 Snatch
Min 10: 1 Snatch
*Start around 65% and build to a heavy single for the day.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Example Sets
Min 1: 1 Snatch @130lb
Min 2: 1 Snatch @140lb
Min 3: 1 Snatch @150lb
Min 4: 1 Snatch @155lb
Min 5: 1 Snatch @160lb
Min 6: 1 Snatch @165lb
Min 7: 1 Snatch @170lb
Min 8: 1 Snatch @175lb
Min 9: 1 Snatch @180lb
Min 10: 1 Snatch @190lb
*Based off of 200lb 1RM Snatch.