Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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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.
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)
Hang Power Clean + Push Press + Hang Squat Clean + Push Jerk (4 Rounds for weight)
3x (1 Hang Power Clean + 1 Push Press)
-Directly into-
3x (1 Hang Squat Clean + 1 Push Jerk) @5/10 RPE
3x (1 Hang Power Clean + 1 Push Press)
-Directly into-
3x (1 Hang Squat Clean + 1 Push Jerk) @5.5/10 RPE
3x (1 Hang Power Clean + 1 Push Press)
-Directly into-
3x (1 Hang Squat Clean + 1 Push Jerk) @6/10 RPE
*Optional Set
3x (1 Hang Power Clean + 1 Push Press)
-Directly into-
3x (1 Hang Squat Clean + 1 Push Jerk) @6.5/10 RPE
*Rest 1:30-2:00 between sets.
Athletes Notes
Hang Power Clean + Push Press + Hang Squat Clean + Push Jerk
Example Sets
Set 1:
1 Hang Power Clean + 1 Push Press + 1 Hang Power Clean + 1 Push Press + 1 Hang Power Clean + 1 Push Press + 1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Push Jerk @5/10 RPE
-Rest 1:30-2:00-
Set 2:
1 Hang Power Clean + 1 Push Press + 1 Hang Power Clean + 1 Push Press + 1 Hang Power Clean + 1 Push Press + 1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Push Jerk @5.5/10 RPE
-Rest 1:30-2:00-
Set 3:
1 Hang Power Clean + 1 Push Press + 1 Hang Power Clean + 1 Push Press + 1 Hang Power Clean + 1 Push Press + 1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Push Jerk @6/10 RPE
-Rest 1:30-2:00-
Set 4 (Optional):
1 Hang Power Clean + 1 Push Press + 1 Hang Power Clean + 1 Push Press + 1 Hang Power Clean + 1 Push Press + 1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Push Jerk @6.5/10 RPE
Pulsing Bulgarian Split Squat (Weight)
3 Sets
10 Pulsing Bulgarian Split Squat @6-7/10 RPE
*1 & ¼ = 1 Rep (see demo video)
**Rest 60 seconds between sets.
Athletes Notes
Pulsing Bulgarian Split Squat 1 & ¼ = 1 Rep
Example Sets
Set 1:
10 Pulsing Bulgarian Split Squat @6-7/10 RPE
-Rest as needed-
Set 2:
10 Pulsing Bulgarian Split Squat @6-7/10 RPE
-Rest as needed-
Set 3:
10 Pulsing Bulgarian Split Squat @6-7/10 RPE