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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
*Demo Videos in Athlete notes.
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
Power Clean + Push Jerk
10 Sets (1 Set every 90 Seconds)
1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean
*Focus on perfect technique.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Push Jerk
Example Sets
@0:00
1 Power Clean + 1 Push Jerk @155lb
@1;30
1 Power Clean + 1 Push Jerk @155lb
@3:00
1 Power Clean + 1 Push Jerk @155lb
@4:30
1 Power Clean + 1 Push Jerk @155lb
@6:00
1 Power Clean + 1 Push Jerk @155lb
@7:30
1 Power Clean + 1 Push Jerk @155lb
@9:00
1 Power Clean + 1 Push Jerk @155lb
@10:30
1 Power Clean + 1 Push Jerk @155lb
@12:00
1 Power Clean + 1 Push Jerk @155lb
@13:30
1 Power Clean + 1 Push Jerk @155lb
*Based off of 200lb 1RM Power Clean.
Front Rack Reverse Lunge
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
*Rest as needed between sets.
Athletes Notes
Front Rack Reverse Lunge
Example Sets
Set 1:
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
-rest as needed-
Set 2:
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
-rest as needed-
Set 3:
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
-rest as needed-
Set 4:
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
-rest as needed-
Set 5:
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
Optional: GHD Hip Extension + Copenhagen Plank (Core) (Checkmark)
3 Sets
10 GHD Hip Extension w/10 Sec pause at the top of the last rep.
:20 Copenhagen Plank (each side)
Athletes Notes
Hip Extension
Can substitute Racked Barbell Hip Extension or Superman Holds
Full Copenhagen Plank