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
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)
Strict Press + Overhead Hold + Push Press (3 Rounds for weight)
3 Sets
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5/10 RPE
*Rest as needed between sets.
Athletes Notes
Strict Press + Overhead Hold + Push Press
Example Sets
Set 1:
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5/10 RPE
-rest as needed-
Set 2:
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5/10 RPE
-rest as needed-
Set 3:
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5/10 RPE
Rack Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk @65% 1RM Clean & Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk @70% 1RM Clean & Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk @75% 1RM Clean & Jerk
*Can be done off the blocks.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Rack Jerk
Example Sets
0:00:
1 Rack Jerk @130lb
1:00:
1 Rack Jerk @130lb
2:00:
1 Rack Jerk @130lb
3:00:
1 Rack Jerk @130lb
4:00:
1 Rack Jerk @130lb
5:00:
1 Rack Jerk @140lb
6:00:
1 Rack Jerk @140lb
7:00:
1 Rack Jerk @140lb
8:00:
1 Rack Jerk @140lb
9:00:
1 Rack Jerk @140lb
10:00:
1 Rack Jerk @150lb
11:00:
1 Rack Jerk @150lb
12:00:
1 Rack Jerk @150lb
13:00:
1 Rack Jerk @150lb
14:00:
1 Rack Jerk @150lb
*Based on a 200lb 1RM Clean & Jerk.
Optional: Double Dumbbell Bent Over Row + Alternating Single Arm Dumbbell Row (Checkmark)
5 Sets
10 Double Dumbbell Bent Over Row @7-8/10RPE
20 Alternating Single Arm Dumbbell Row (holding one Dumbbell up in row position each rep) @5-6/10RPE
*Rest 60-90 seconds between sets.
**Score is an emoji. Log weights for everything in notes.
Athletes Notes
Double Dumbbell Bent Over Row
Single Arm Dumbbell Row