Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with Power Clean + Push Jerk complex from here:
youtu.be/HcsGCBqpfP8
and then we’re doing the Knee Health from here:
youtu.be/HcsGCBqpfP8?t=57
and we’re finishing with the Core work from here:
youtu.be/JixHSE84RoM?t=105
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 – all to power position
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)
Power Clean + Push Jerk
12 minutes to build to a heavy set of 1 Power Clean + 2 Push Jerks
-Then-
20 Sets (New set every :30)
1 Power Clean + 1 Push Jerk @80-85% of established heavy set from 12 minutes.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Push Jerk
Example Sets
Take 12 minutes to build to a heavy set of 1 Power Clean + 2 Push Jerk.
-rest as needed-
@ 0:00
1 Power Clean + 1 Push Jerk @160lb
@ 0:30
1 Power Clean + 1 Push Jerk @160lb
@ 1:00
1 Power Clean + 1 Push Jerk @160lb
@ 1:30
1 Power Clean + 1 Push Jerk @160lb
@ 2:00
1 Power Clean + 1 Push Jerk @160lb
@ 2:30
1 Power Clean + 1 Push Jerk @160lb
@ 3:00
1 Power Clean + 1 Push Jerk @160lb
@ 3:30
1 Power Clean + 1 Push Jerk @160lb
@ 4:00
1 Power Clean + 1 Push Jerk @160lb
@ 4:30
1 Power Clean + 1 Push Jerk @160lb
@ 5:00
1 Power Clean + 1 Push Jerk @160lb
@ 5:30
1 Power Clean + 1 Push Jerk @160lb
@ 6:00
1 Power Clean + 1 Push Jerk @160lb
@ 6:30
1 Power Clean + 1 Push Jerk @160lb
@ 7:00
1 Power Clean + 1 Push Jerk @160lb
@ 7:30
1 Power Clean + 1 Push Jerk @160lb
@ 8:00
1 Power Clean + 1 Push Jerk @160lb
@ 8:30
1 Power Clean + 1 Push Jerk @160lb
@ 9:00
1 Power Clean + 1 Push Jerk @160lb
@ 9:30
1 Power Clean + 1 Push Jerk @160lb
*Based on a 200lb set of 1 Power Clean + 2 Push Jerk.
Knee Health (Checkmark)
3 Sets of
7 Sandbag Bear Hug Hold Reverse Step Up (each side)
7 Goblet Hold Cossack Squat (each side)
0:30 Double Kettlebell Front Rack Hold Wall Sit March
Athletes Notes
Sandbag Bear Hug Hold Reverse Step Ups
Goblet Hold Cossack Squats
Double Kettlebell Front Rack Wall Sit March
Core Work (Checkmark)
2 Sets (Not for time)
15 Candlestick
10 Supinated Barbell Curl into Strict Press
10 L Seated Single Arm Landmine Press (each side)
Athletes Notes
Candlesticks
Supinated Barbell Curl into Strict Press
L Seated Single Arm Landmine Press