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 then the push jerk from this video:
youtu.be/c3ambE19Jxw?t=14
and then we’re doing the core from here:
youtu.be/7iQPEt39ajU?t=89
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 Primer (3 Rounds for weight)
3 Sets
1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Jerk + 3 Press in Split @5-6/10 RPE
*Rest as needed between sets.
Athletes Notes
Jerk Dip + Push Jerk + Jerk Dip + Jerk + Press in Split
Example Sets
Set 1:
1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Jerk + 3 Press in Split @5-6/10 RPE
-rest as needed-
Set 2:
1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Jerk + 3 Press in Split @5-6/10 RPE
-rest as needed-
Set 3:
1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Jerk + 3 Press in Split @5-6/10 RPE
Push Jerk
Take 10-12 minutes to establish a heavy set of 2 Push Jerk.
-Rest 3 minutes-
20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7/10 RPE, Set 2 @8/10 RPE, Set 3 @9/10 RPE
*Score is set of 2 Push Jerk. Score Unbroken Push Jerk in notes.
Athletes Notes
Push Jerk
Example Sets
Take 10-12 min to establish a heavy set of 2 Push Jerk
-rest 3 minutes-
20 Unbroken Push Jerk @7/10 RPE
-rest 90 seconds-
15 Unbroken Push Jerk @8/10 RPE
-rest 90 seconds-
10 Unbroken Push Jerk @9/10 RPE
Core Work (Checkmark)
2 Sets (Not for time)
20 Weighted Abmat Sit Up
1:00 Plank Clock Walk (Walk hands clockwise and then counter-clockwise until the minute is up)
20 Landmine Russian Twist
Athletes Notes
Kettlebell Goblet Hold Weighted Sit Ups
Plank Clock Walk
Landmine Russian Twists