Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the Jerk Primer and then the Split Jerks from this video:
youtu.be/D8S4MVaMKpM?t=9
and then we’re doing the Core from here:
youtu.be/6pgszWw6BfU?t=56
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 Pause Push Jerk + 1 Jerk Dip + 1 Pause Jerk @ 5-6/10RPE
*Rest as needed between sets.
*Pauses are in receive position for Push Jerk and split position for Split Jerk and are 3 seconds each.
Athletes Notes
Jerk Dip + Pause Push Jerk + Jerk Dip + Pause Jerk
Example Sets
Set 1:
1 Jerk Dip + 1 Pause Push Jerk + 1 Jerk Dip + 1 Pause Jerk @ 5-6/10RPE
-rest as needed-
Set 2:
1 Jerk Dip + 1 Pause Push Jerk + 1 Jerk Dip + 1 Pause Jerk @ 5-6/10RPE
-rest as needed-
Set 3:
1 Jerk Dip + 1 Pause Push Jerk + 1 Jerk Dip + 1 Pause Jerk @ 5-6/10RPE
Split Jerk
Take 10-12 minutes to establish a heavy set of 2 Split Jerk.
-Rest 3 minutes-
-Then-
20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7.5/10 RPE, Set 2 @8.5/10 RPE, Set 3 @9.5/10 RPE
Score is Split Jerk. Push Jerk weights in notes.
Athletes Notes
Split Jerk
Push Jerk
Example Sets
Take 10-12 minutes to establish a heavy set of 2 Split Jerk.
-Rest 3 minutes-
20 Unbroken Push Jerk @7.5/10 RPE
-rest 90 seconds-
10 Unbroken Push Jerk @8.5/10 RPE
-rest 90 seconds-
5 Unbroken Push Jerk @9.5/10 RPE
Core Work (Checkmark)
2 Sets (Not for time)
20 GHD Russian Twist w/Bumper Plate
60 Second Face Up Chinese Plank
10 Forearm Side Plank Leg Lift (each side)
Athletes Notes
GHD Weighted Russian Twist
Face Up Chinese Plank
Forearm Side Plank Leg Lifts