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.
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Prone Is, Ts, & Ys (no weight or very light plates)
Clean and Jerk
3 sets
1 Clean & Jerk @60-65% 1RM Clean & Jerk
3 sets
1 Clean & Jerk @70-80% 1RM Clean & Jerk
3 sets
1 Clean & Jerk @85-90% 1RM Clean & Jerk
3 sets
1 Clean & Jerk @90-93% 1RM Clean & Jerk (OR RPE 9/10 if that % isn’t happening)
*Rest as needed between sets
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
Example Sets
Set 1:
1 Clean & Jerk @120lb
-rest as needed-
Set 2:
1 Clean & Jerk @125lb
-rest as needed-
Set 3:
1 Clean & Jerk @130lb
-rest as needed-
Set 4:
1 Clean & Jerk @140lb
-rest as needed-
Set 5:
1 Clean & Jerk @150lb
-rest as needed-
Set 6:
1 Clean & Jerk @160lb
-rest as needed-
Set 7:
1 Clean & Jerk @170lb
-rest as needed-
Set 8:
1 Clean & Jerk @175lb
-rest as needed-
Set 9:
1 Clean & Jerk @180lb
-rest as needed-
Set 10:
1 Clean & Jerk @180lb
-rest as needed-
Set 11:
1 Clean & Jerk @180lb
-rest as needed-
Set 12:
1 Clean & Jerk @185lb
*Based off of 200lb 1RM Clean & Jerk.
Row and Snatch (10 Rounds for weight)
10 Rounds
75-100m Row
1 Snatch
*Start at 60-65% and build to a heavy Snatch for the day.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Example Sets
Round 1:
75-100m Row
1 Snatch @125lb
Round 2:
75-100m Row
1 Snatch @135lb
Round 3:
75-100m Row
1 Snatch @145lb
Round 4:
75-100m Row
1 Snatch @155lb
Round 5:
75-100m Row
1 Snatch @160lb
Round 6:
75-100m Row
1 Snatch @165lb
Round 7:
75-100m Row
1 Snatch @170lb
Round 8:
75-100m Row
1 Snatch @175lb
Round 9:
75-100m Row
1 Snatch @180lb
Round 10:
75-100m Row
1 Snatch @190lb
*Based off of 200lb 1RM Snatch.