Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with Power Cleans from here:
youtu.be/uEZ33xrHEiw
and then we’re doing the Knee Health from here:
youtu.be/uEZ33xrHEiw?t=87
and we’re finishing with the Core Work from here:
youtu.be/It6SFvup6Is?t=112
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 – all to power position.
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Power Clean
12 minutes to build to a heavy Power Clean
Athletes Notes
Power Clean
Knee Health (Checkmark)
3 Sets
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