Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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
Burgener Warm Up Clean – 3-5 reps of each movement.
Front Squat Skill Transfer Exercises – 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
4. Movement Prep
3 Sets
10 Seated Double Dumbbell Bicep Curls
10 Banded Clam Shells (each side)
10 Push Ups
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Seated Double Dumbbell Bicep Curls
Banded Clam Shells
Muscle Clean
3 Sets
3 Muscle Cleans @6/10 RPE
*Rest as needed between sets.
Athletes Notes
Muscle Clean
Example Sets
Set 1
3 Muscle Cleans @6/10 RPE
-rest as needed-
Set 2
3 Muscle Cleans@6/10 RPE
-rest as needed-
Set 3
3 Muscle Cleans @6/10 RPE
Power Clean + Push Jerk
1 Power Clean + 1 Push Jerk @6/10 RPE
1 Power Clean + 1 Push Jerk @6.5/10 RPE
1 Power Clean + 1 Push Jerk @7/10 RPE
1 Power Clean + 1 Push Jerk @7.5/10 RPE
1 Power Clean + 1 Push Jerk @8/10 RPE
*Rest as needed between sets.
Athletes Notes
Power Clean + Push Jerk
Example Sets
Set 1:
1 Power Clean + 1 Push Jerk @6/10 RPE
-rest as needed-
Set 2:
1 Power Clean + 1 Push Jerk @6.5/10 RPE
-rest as needed-
Set 3:
1 Power Clean + 1 Push Jerk @7/10 RPE
-rest as needed-
Set 4:
1 Power Clean + 1 Push Jerk @7.5/10 RPE
-rest as needed-
Set 5:
1 Power Clean + 1 Push Jerk @8/10 RPE
Tempo Clean Deadlift
3 Sets
1 Tempo Clean Deadlift @7/10 RPE
*Rest as needed between sets.
**You will take 10 seconds to perform a Clean deadlift on the way up AND down.
***Use straps!
Athletes Notes
10 Second Tempo Clean Deadlift
Example Sets
Set 1:
1 Tempo Clean Deadlift @7/10 RPE
-rest as needed-
Set 2:
1 Tempo Clean Deadlift @7/10 RPE
-rest as needed-
Set 3:
1 Tempo Clean Deadlift @7/10 RPE