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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
Clean Lift Off + Clean Pull + Clean
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Lift Off to 1” + Clean Pull + Clean
Example Sets
Set 1:
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @130lb
-rest as needed-
Set 2:
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @130lb
-rest as needed-
Set 3:
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @130lb
-rest as needed-
Set 4:
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @130lb
*Based off of 200lb 1RM Clean.
Clean
7 Singles (1 rep every 90 seconds)
1 Clean
*Reps done @75-80% 1RM Clean.
**Reps 6 and 7 are optional.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean
Example Sets
@0:00
1 Clean @155lb
@1:30
1 Clean @155lb
@3:00
1 Clean @155lb
@4:30
1 Clean @155lb
@6:00
1 Clean @155lb
@7:30
1 Clean @155lb
@9:00
1 Clean @155lb
*Based off of 200lb 1RM Clean.
GHD Hip Extension + Copenhagen Plank (CORE) (Checkmark)
3 Sets
10 GHD Hip Extension w/10 second pause at the top of the last rep.
20 Copenhagen Plank (each side)
Athletes Notes
GHD Hip Extension
Can substitute Racked Barbell Hip Extension or Superman Holds
Full Copenhagen Plank