Announcements
We will be following the NCFit programming found under the “CrossFit” heading, not “ A Mayhem”…for the next cycle. Get ready to enhance your barbell skills.
Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the jerk primer and push jerks from here:
youtu.be/mHCoQNpgV5A
and then doing the clean complex at the beginning of this video:
youtube.com/watch?v=f48HXt-tJDg
and finishing with core work from this video:
youtu.be/9qbhXbL0xoc?t=77
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)
Jerk + Press in Split
3 Sets
3x 1 Jerk + 1 Press in Split @5-6/10 RPE
*Rest as needed between sets.
Athletes Notes
Split Jerk + Press in Split + Split Jerk + Press in Split + Jerk + Press in Split
Example Sets
Set 1:
Jerk + Press in Split + Jerk + Press in Split + Jerk + Press in Split @5-6/10 RPE
-rest as needed-
Set 2:
Jerk + Press in Split + Jerk + Press in Split + Jerk + Press in Split @5-6/10 RPE
-rest as needed-
Set 3:
Jerk + Press in Split + Jerk + Press in Split + Jerk + Press in Split @5-6/10 RPE
Push Jerk
Take 10-12 minutes to establish a heavy set of 3 Push Jerk.
-Then, rest 3 minutes before starting next part-
20-15-10
Unbroken Push Jerk
-rest 90 seconds between sets-
*Set 1 @6/10 RPE, Set 2 @7/10 RPE, Set 3 @8/10 RPE
Athletes Notes
Push Jerk
Example Sets
Take 10-12 min to establish a heavy set of 3 Push Jerk
-rest 3 minutes before starting-
20 unbroken Push Jerk @6/10 RPE
-rest 90 seconds-
15 unbroken Push Jerk @7/10 RPE
-rest 90 seconds-
10 unbroken Push Jerk @8/10 RPE
Core Work (Checkmark)
2 Sets (Not for time)
10 GHD Sit Up + :20 Static Hold after the 10th rep
1:00 Chinese Plank
7 Straight Arm Side Plank Lift (each side)
Athletes Notes
GHD Sit Up + Static Hold
Face Up Chinese Plank
Straight Arm Side Plank Lifts