Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the two dumbbell complexes at the beginning of this video:
youtu.be/m4q-LqvWyzo
and then doing the clean complex at the beginning of this video:
youtube.com/watch?v=f48HXt-tJDg
and finishing with core work:
youtu.be/FL5CMksKC8Q?t=66
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
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
Prone Is, Ts, & Ys (no weight or very light plates)
Dumbbell Tall Jerk + Dumbbell Jerk Balance + Dumbbell Jerk + Dumbbell Press in Split (3 Rounds for weight)
3 Sets
3 Dumbbell Tall Jerk + 3 Dumbbell Jerk Balance + 3 Dumbbell Jerk + 3 Dumbbell Press in Split @5/10RPE
*Rest as needed between sets.
Athletes Notes
Double Dumbbell Tall Jerk + Dumbbell Jerk Balance + Dumbbell Jerk + Dumbbell Press in Split
Example Sets
Set 1:
3 Dumbbell Tall Jerk + 3 Dumbbell Jerk Balance + 3 Dumbbell Jerk + 3 Dumbbell Press @5/10 RPE
-Rest as needed-
Set 2:
3 Dumbbell Tall Jerk + 3 Dumbbell Jerk Balance + 3 Dumbbell Jerk + 3 Dumbbell Press @5/10 RPE
-Rest as needed-
Set 3:
3 Dumbbell Tall Jerk + 3 Dumbbell Jerk Balance + 3 Dumbbell Jerk + 3 Dumbbell Press @5/10 RPE
Seated Dumbbell Strict Press + Dumbbell Push Press (Weight)
Seated Dumbbell Strict Press
Take 10-12 minutes to establish a heavy triple.
-Then, rest 3 minutes before starting 2 sets-
2 Sets
25 Unbroken Dumbbell Push Press @7.5-8/10 RPE
-rest 2-3 minutes between sets-
*Score is the heavy triple Seated Dumbbell Strict Press. Weight of Dumbbell Push Press in notes.
Athletes Notes
Seated Dumbbell Strict Press
Double Dumbbell Push Press
Clean Pull + Hang Power Clean + Squat Clean
2 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @72-75% 1RM Clean (All touch and go)
3 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @78-80% 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 Pull + Hang Power Clean + Squat Clean
Example Sets
Set 1:
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @145lb
-Rest as needed-
Set 2:
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @150lb
-Rest as needed-
Set 3:
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @155lb
-Rest as needed-
Set 4:
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @155lb
-Rest as needed-
Set 5:
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @160lb
*Based off of 200lb 1RM Clean.
Core Finisher (Optional) (Checkmark)
2 Sets (Not for time)
15 GHD Sit Up w/Med Ball
20 Dumbbell Pull Throughs in Plank Position
20 Kettlebell Side Bends (10 each side)
Athletes Notes
Med Ball GHD Sit Up
Dumbbell Plank Pull Through
Kettlebell Side Bends